Macadamia nuts are a variety of tree nuts that are native in Australia. They are highly nutritious and rich in vitamins, minerals, antioxidants, and healthy fats. What health benefits do they confer? What is their nutritive value?
Macadamia nuts are a variety of nuts growing on trees. These trees are native in Australia. And now they also grow in Brazil, New Zealand, Costa Rica, and Hawaii. These nuts have a subtle buttery flavor and their texture is creamy. They are delicious and also healthy with lots of useful minerals, vitamins, antioxidants, and healthy fats.
They have high calories of 204 in one oz serving and this amount has 23 grams of fats, 2 g of protein, and 4 g of carbs. The sugar is 1 g while the dietary fiber is 3 g.
Moreover, these nuts contain a lot of manganese, iron copper, and magnesium. They are also loaded with thiamine and vitamin B6 and antioxidants. The fats are monounsaturated fats that are good for heart and lower the bad cholesterol in blood. Their low sugar, low carb and high fiber content makes them ideal for diabetics and prevents high blood sugar spike.
Mop up harmful free radicals
The antioxidants, flavonoids and tocotrienols in them prevent cellular damage. They mop up the damaging and harmful free radicals in the body that oxidize and damage body tissues. These free radicals are the root cause of diseases such as those of the heart, diabetes, and Alzheimer’s disease. Thus, these nuts can protect and safeguard against these chronic conditions of old age. Moreover, they can lower cancer risk and reduce blood cholesterol levels. They are also anti-inflammatory.
These nuts lower risk of heart ailments. Several studies have proven the benefits of these nuts in these conditions. Around 1.5-3 oz of these nuts daily can cause a marked reduction in the inflammation markers such as leukotriene B4. Probably, the heart benefit arises from their high monounsaturated content. Thus, fatal heart attacks and strokes are averted.
Reduce risk of metabolic syndrome
Metabolic syndrome is a cluster of health conditions such as high blood sugar and high blood cholesterol that causes a rise in the risk of heart ailments, diabetes, and stroke. Research has revealed the valuable role of nuts in preventing this syndrome. It lowers blood sugar. It tends to reduce body weight too.
Feeling of fullness and weight management
These nuts have good quantities of dietary fiber and protein. Both these give rise to a feeling of fullness. Thus, appetite reduces and amount of calories intake decreases. Thus weight gain is averted and the consequent health issues come down.
A Japanese study showed that compared to coconut and butter, these nuts can cause more weight loss. A 12 week mice study also confirmed this.
It has fiber and this improves digestion and gut health. It has soluble fiber that is a prebiotic and food for healthy gut bacteria. These bacteria grow and proliferate and produce short chain fatty acids such as butyrate, acetate, and propionate and these reduce inflammation and protect against inflammatory bowel conditions. These also reduce obesity and diabetes.
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They lessen risk of cancer and are good for the brain. These reduce risk of premature deaths by one-third. These nuts are versatile and can be added to daily diet easily. One can have them raw or roasted. One can powder them and add to soups or in salads. Add them to yoghurt, oatmeal or dessert. One can make them into butter form and use as a spread. Moreover, you can make a milk or cheese of it.