Fun fact: The German botanist Ferdinand von Mueller named the plant after his friend John Macadam
Native to Australia and widely-cultivated in Hawaii, macadamia nuts are favored for its flavorful and sweet taste. While macadamia nuts, also known as Australia nut or bush nut, are high in calories and fat, you should think twice before removing them from your moderate sweet pleasures.
Macadamia nuts (scientific name: Macadamia integrifolia) is high caloric content. According to United States Department of Agriculture, every 100 grams of macadamia nuts has 718 calories or 36% of the recommended daily intake. This is why eating moderately is still the key.
This nut also made headlines because of its fat content. One hundred (100) grams of macadamia nuts contain 75.77g or 253% RDI of fat. However, before one should judge, it’s best to know that majority of its fat are monounsaturated fatty acids, which are good for the cardiovascular system because its lowers bad cholesterol and increase good cholesterol level.
It makes 14% RDI of protein and 10.5% RDI of carbohydrates. Although macadamia nuts are the fattiest of nuts, it has zero cholesterol. Plus, 100 grams of it provides 23% RDI of dietary fiber, a great snack option for the health conscious.
Regardless of its high calorie and fat content, macadamia nuts are nevertheless loaded with numerous vitamins and minerals. Macadamia nuts are rich in vitamin B complex, which work altogether for its mind-related functions. Macadamia nut is particularly abundant with vitamin B1 or Thiamine (100% RDI per 100g) that helps the body convert sugar into energy and keeps the mucous membrane healthy.
These nuts also contain 21% RDI of vitamin B6 or Pyridoxine per 100 grams, which converts protein into energy. Vitamin B3 or Niacin at 15% DRI is involved in digestive system function while converting calories from carbohydrates, fat and protein into energy. Other vitamins found in macadamia nuts are vitamins C and E.
It is also packed with enough potassium (8% RDI) to balance the acid and water found in the blood and body tissues. Potassium also plays a vital role in carbohydrate and protein metabolism.
Furthermore, macadamia nuts are abundant with minerals like manganese (100% RDI), copper (84% RDI), iron (46% RDI), and magnesium (32.5% RDI). Our body needs enough manganese to function properly. It is important in various physiologic processes including metabolism and bone development. Copper, on the other hand, is involved in the production of energy and in iron metabolism.
The Important Health Benefits of Macadamia Nuts
When it comes to sweet and delightful treats, macadamia nuts are always common picks. Macadamia nuts have a very sweet tasty flavor that makes people want for more. This Australian native food is now very popular and widely distributed in the market. For those who are very keen in keeping their calories low, avoiding Macadamia nuts is usual. It is loaded with calories and fats. But believe it or not, this food is also beneficial to our health in many ways.
Beneficial to the Cardiovascular System
We all know that Macadamia nuts are very fatty. Many of us have this false notion that fatty foods are bad for our health. This is not always the case because this food is one of the fattiest but in generally in form of monounsaturated fats. Almost 90% of the fats that Macadamia nuts have are monounsaturated which is actually good for the health specifically the cardiovascular system. It has been proven that foods with high monounsaturated fats lowers the body’s bad type of cholesterol called LDL cholesterol and increases the healthy ones called HDL cholesterol. High LDL cholesterol drives cholesterol oxidation that leads to stroke, or worst heart attack.
Great Source of Energy
Among all types of nuts, Macadamia nuts have the highest calorie content which justifies the fact that it is an effective energy booster. Every 100 grams has up to 800 calories. If you need an instant energy booster for a special task of physical activity, eating Macadamia nuts is very effective.
Reduces the Ability of the Body to Store Fats
This is very confusing because as mentioned above, this type of nut is rich in fatty acids. Because of the monounsaturated fats and fiber content of Macadamia nuts, it speeds up fat metabolism thus releasing excess body fats. Moderate consumption of this food will help you maintain normal body fat levels.
Aids Weight Loss
Aside from the fact that the fat this food contains is primarily monounsaturated fats, it also has omega 7 fatty oil and palmitoleic acid that effectively results to weight loss. Each of these properties work together that aids weight management. The Palmitoleic acid fastens fat metabolism and omega 7 fatty oil regulates the body’s cholesterol levels and curbs appetite and heightens satiety. Eating Macadamia nuts will make you feel full for hours thus avoiding unnecessary and unhealthy food intake. On top of these weight loss promoting compounds, this food also has a fairly material amount of fiber that regulates digestion and prevents or treats digestive issues like constipation, etc.
Boosts Brain Functions
This delicious type of nuts is an excellent food for the brain. It helps in multiplication of neurotransmitters for the brain to send signal quickly and properly. This can results to a sharper memory, maintained focus, and keener observation and analytical skills. In fact studies have proved that Macadamia nuts also preserve proper brain functions through the years. Moderate consumption of this type of nut will help your brain function appropriately even as you age.
The phosphorus content in Macadamia nuts is very essential in the body’s nutrient and mineral absorption capacities. Macadamia nuts also have calcium that mainly supports proper growth and development of the bones. Eating macadamia nuts keeps your bones stronger even as you grow old and reduces risks of having fracture and bone-related disorders such as osteoporosis and arthritis. Plus they also have manganese that aids the production of healthy bone tissues.
Robust Immune System
A strong immune system means that your body is able to resist infections, disease and illnesses. If you have a sound immune system, you don’t get sick easily. Eating Macadamia nuts can benefit in that matter. These rich and tasty nuts have antioxidants, called Flavanoids, which are very effective in removing body toxins, repairing damaged cells, and maintaining the healthy ones. These properties build a strong body resistance that makes it fit to fight off irregularities that leads to diseases.
Because Macadamia nuts have strong antioxidant properties, chances of having cancer are reduced. As discussed above, this food is able to wade off harmful body toxins that damage the cells. It prevents accumulation of free radicals that highly causes cancer. Studies have proved that the anti-cancer content of Macadamia nuts is legitimate enough.
Eating macadamia nuts is not bad at all. What is bad is if its consumption is not controlled. Make sure that you control yourself from eating too much because it has a pleasing taste that tempts you to eat more. If you want to yield as much health benefits from macadamia nut intake, make sure you understand the difference between excessive and enough.
Books on Nuts and Nut Butters
- 8 Different Types of Nuts With Enormous Health Benefits – Snack on These Nuts Instead
- Health Benefits of Pistachios
- Health Benefits of Almonds
- Health Benefits of Brazil Nuts
- Health Benefits of Walnuts
- Fun Facts of Macadamia Nuts