Are Macadamia Nuts Good For You?
Are macadamia nuts good for you? Yes the macadamia nuts are very healthy. It is a source of proteins and healthy unsaturated fatty acids. Because of these fats, macadamia nuts can have a positive effect on your heart health. Would you like to know more about the health benefits of macadamia nuts? Then read on.
What are macadamia nuts?
The macadamia nut (Macadamia integrifolia) is native to Australia. They are also called ‘Queensland nuts’ or ‘brain food’. The macadamia nut grows on the macadamia tree, a tree in the Proteaceae family.
This special nut is characterized by a stiff shell. When the nut is ripe, it bursts open. The nut is still covered by a hard shell, which is removed at the factory. That saves you peeling again! In Australia, many people peel them themselves with a special nutcracker.
The taste is mild and sweet. This makes them extremely tasty. The nut is eaten as a snack, but also used in many dishes. Think of cookies and ice cream, for example.
The oil from the nut is not only eaten, but also used by aborigines as an ingredient for paint. The oil is also widely used in products for hair and skin.
RESUME
Macadamia nuts come from Australia and grow on the macadamia tree. They have a hard skin and a mild, sweet taste. They are eaten as a snack, used in dishes and the oil is used in hair and skin products.
What nutritional value does macadamia nut contain?
Below you can read the nutritional values of a handful (25 grams) of macadamia nuts.
- Energy: 188 kcal
- Fat: 19 g
-Of which saturated fat: 3 g - Carbohydrates: 1.4 g
-Of which sugars: 1 g - Fiber: 2 g
- Protein: 2 g
- Salt: 0 g
What nutrients do macadamias nuts contain?
Below you can read which nutrients 25 grams of nuts contain (a handful).
| Nutrient | Quantity | Recommended Daily Allowance (RDA) |
| Potassium | 173 mg | 3500 mg |
| Calcium | 19 mg | Men and women 18-24 years: 1000 mg Men 25-69 years and women 25-49 years 950 mg Women 60-69 years 1100 mg |
| Magnesium | 57 mg | Men 350 mg Women 300 mg |
| Iron | 0.9mg | Men and women who do not menstruate 11 g Women who do menstruate 16 mg* |
| Selenium | 15 µg | 70 µg |
| Vitamin A | 0 µg | Men 800 μg Women 680 μg |
| Vitamin D | 0 µg | 10 μg >70 years People with tanned skin People who rarely go outside and/or cover their hands and face 20 μg |
| Vitamin E | 1.4mg | Men 13 mg Women 11 mg |
| Thiamine (vitamin B1) | 0.07 mg | 0.1mg |
| Riboflavin (vitamin B2) | 0.03mg | 1.6mg |
| Vitamin B6 | 0.05mg | Men and women 1.5 mg Men >50 years 1.8 mg |
| Folic acid | 12 µg | 300 μg Pregnant and lactating women 400 μg |
| Vitamin B12 | 0 µg | 2.8 μg |
| Niacin | 2.5mg | 16 mg |
| Vitamin C | 0 mg | 75 mg |
| Iodine | 1 μg [1] | 150 μg Pregnant and/or lactating women 200 μg |
Are Macadamia Nuts Good For You?
Eating macadamia nuts are good for you. It has several health benefits. For example, they contain many antioxidants and can reduce the risk of metabolic syndrome. Below we have listed the most important health benefits.
It contains many important nutrients
Nuts such as macadamia are a good source of vitamins and minerals. Each nut contains different amounts of nutrients. For example, cashew nuts are a rich source of iron.
Macadamia also contain a good amount of iron, namely 0.9 mg per handful. Iron is important for the production of red blood cells.
The amount of thiamine is also high, namely 0.07 mg per handful. This is no less than 70% of your daily needs. Thiamine plays a role in our energy metabolism.
They are rich in antioxidants
The macadamia is packed with antioxidants, such as flavonoids. In fact, it contains some of the highest flavonoid levels of any nut. Antioxidants are substances that can scavenge free radicals in our body.
Free radicals can cause damage to tissues and cells, which in the long term can cause premature aging and disease.
Free radicals are caused by normal body processes and by external factors, such as the sun and smoking. Antioxidants can also have an anti-inflammatory effect.
Can be good for your heart
A large part of the macademia consists of fat, mainly unsaturated fatty acids. In fact, macadamia nuts contain the most unsaturated fats of all nuts. Unsaturated fats lower LDL cholesterol (the bad cholesterol), which reduces the risk of cardiovascular disease.
A specific study has also been conducted on the effect of macadamia nuts. In this study, subjects with slightly elevated cholesterol followed a macadamia-rich diet (42.5 grams per day) for 5 weeks. After these 5 weeks, their LDL cholesterol was reduced.
Macadamia nuts also contain fiber. Getting enough fiber also reduces your risk of heart disease.
RESUME
Macadamia nuts are rich in antioxidants, such as flavonoids, which neutralize free radicals and have an anti-inflammatory effect. They contain a lot of unsaturated fats and fibers that are good for the heart and can lower LDL cholesterol.
May possibly reduce the risk of metabolic syndrome
There are indications that macadamia can reduce the risk of metabolic syndrome. The metabolic syndrome is a collection of complaints surrounding the metabolism.
The complaints are: obesity (especially in the abdomen), increased triglyceride levels (blood fats), increased blood pressure, and low HDL cholesterol (the healthy cholesterol). and high blood sugar levels or type II diabetes.
This condition increases the risk of strokes and heart attacks. If your waist circumference is too large and you have at least two of the aforementioned complaints, you have metabolic syndrome. The metabolic syndrome can lead to type II diabetes in the long term.
Several studies have been conducted in which nuts such as macadamia nuts lower blood sugar levels.
This is evident, for example, from a review in which people ate between 28 and 84 grams per day of tree nuts (nuts that grow on a tree).
The hemoglobin A1c (HbA1C) value improved in these subjects. This is a protein to which sugar is bound, which is why it is used as a measure of the average of blood sugar levels over a period of time.
In addition, the fiber, proteins and fats in this nut can ensure a longer feeling of satiety. This makes it easier to maintain or gain a healthy weight.
This also reduces the risk of metabolic syndrome, because obesity is one of the risk factors. Finally, diets rich in monounsaturated fats can probably also reduce the risk of metabolic syndrome.
RESUME
Macadamia nuts can reduce the risk of metabolic problems by lowering blood sugar, keeping you feeling full for longer and helping you maintain a healthy weight. Diets high in good fats can also reduce the risk of these problems.
Can be good for your brain
When you think of nuts that are healthy for the brain, you may think of walnuts . But macadamia is also good for your brain function, hence the nickname ‘brain food’. Just like walnuts, this nut contains a large amount of omega-3 fats.
Various studies show that omega-3 can improve various brain functions. It improves your memory, learning performance and cognitive well-being [brain].
This is not all. Macadamia nuts differ from other nuts because they also consist of 22% omega-7. This fatty acid is mainly found in oils and kernels and is also said to be good for the brain.
RESUME
Macadamia nuts are good for the brain, thanks to their high content of omega-3 and omega-7 fatty acids. These fatty acids can improve various brain functions, such as memory, learning performance and cognitive well-being.
It contains a lot of fiber
You get 2 grams of dietary fiber per handful of macadamia nuts. Fibers have a positive effect on the intestines. They can improve bowel movements and nourish intestinal bacteria. There is also evidence that poor gut health can lead to obesity, which can lead to many diseases.
However, more research needs to be done before official conclusions can be drawn.
Are macadamia nuts good for weight loss?
Macadamia nuts contain 2 grams of protein and 19 grams of fat. Due to their proteins and fats, macadamia nuts can help you lose weight, because they keep you feeling full for longer. Would you like to lose weight? Then follow our free weight loss training.
Is macadamia oil healthy?
Macadamia oil is extracted by cold pressing macadamia nuts. This creates a natural and pure oil. This oil contains healthy fats, of which no less than 79% are monounsaturated fatty acids. You can use it in cold dishes and for baking and roasting.
Note: do not store it cold. The oil solidifies between 5 and 7 degrees. Macadamia oil is used less often in cooking because, like nuts, it is expensive. For example, you pay almost 11 euros for 100 ml for an organic bottle of macadamia oil.
The oil is not only sold for cooking, but also for skin care. Not many studies have yet been conducted on the effect on your skin.
When are macadamia nuts dangerous?
In principle, macadamia nuts are only dangerous if you have a nut allergy. Then choose kernels or seeds, provided you do not have a cross allergy to them. Do you have a nut intolerance? Some people can then eat nuts in small quantities without any complaints. Investigate which portion you do not experience any complaints with.
How many macadamia nuts can you eat per day?
As with everything, too much is not healthy. Unfortunately, macadamia nuts also contain a lot of calories. As a result, you can quickly get too much energy if you are not careful.
Therefore, stick to about a handful of nuts per day.
If you eat a 100 gram bag, you are not only more likely to be overweight, but this is also less pleasant for your wallet.
Alternate sufficiently with other types of unsalted nuts, such as almonds , cashew nuts , peanuts . Each nut has a different nutritional value. This way you keep your diet varied and healthy.
Why is macadamia so expensive?
You may have noticed that macadamia nuts are a lot more expensive than other types of nuts. This is also the reason that they are less often included in nut mixes.
One of the reasons for the high price is its versatility. Macadamia is not only eaten, but also used for many cosmetic products. The more demand, the higher the price.
But the main reason is the production process. It can take as long as 7 to 10 years for the macadamia tree to reach maturity. Only from that moment on will nuts start to grow.
The nuts can only be picked a few times a year and this is also done manually. The skin of the macadamia is also very hard, which makes the production process more work.
Conclusion
The macadamia is a healthy addition to your diet. Do choose the unsalted and unroasted variant. They provide you with iron and B vitamins, among other things. Thanks to the fats and proteins, you feel full for longer, making it easier to maintain or even lose weight.
