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Health Benefits Of Macadamia Nuts

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

About Macadamia

Macadamia nuts are the fruits of the tree of the Genus Macadamia which belongs to the family Proteaceae. Though there are nine species of plants in this species only two, Macadamia integrifola and Macadamia tetraphylla, provide the macadamia nuts. The fruits from the rest of the species are either inedible or poisonous.

Macadamia integrifola produces smooth shelled nuts while Macadamia tetraphylla produces nuts with a rough shell.

Macadamia nut is known by some other names like Queensland nut, maroochi nu, bush nut, queen of nuts and bauple nut.

The Macadamia tree is native to the rain forests of Queensland, Australia. though macadamia nuts produced in Hawaii made this nut popular worldwide.

Today, however, apart from Australia and Hawaii, the macadamia nut is produced in South Africa, California, Israel, Bolivia, New Zealand, Columbia, Malawi and some other South American countries.

However, Australia is the largest producer of macadamia nuts worldwide, producing about 40% of the total production.

The shell of the macadamia nut is very tough and can only be broken by a metal vise or a hammer. The seed inside needs to be sufficiently dry to ensure its easy removal from the shell. whether the seed is sufficiently dry or not can be ascertained by shaking the seed which rattles if loose from the shell or by dropping the nut onto a hard floor from the hand height while standing, and then shaking it.

Some seeds, however, may not rattle even when dry due to their unique placement inside the shell. Each nut contains 1 or 2 seeds.

Macadamia nuts are buttery and sweet tasting. They can be eaten on their own, roasted, salted or sweetened, added to desserts, confectionery or added to sandwiches, salad dressings etc

Macadamia oil is produced from the seed and is much higher in monounsaturated fatty acids than Extra virgin olive oil and also has a much higher smoke point. This makes it a better cooking oil as well as a better salad oil than olive oil.

Macadamia Nuts Nutrition Benefits

  • Macadamia nuts are a rich source of energy with 100 grams providing 718 calories.
  • They are a good source of dietary fibre as well providing 23% of the daily requirement of fibre in 100 grams.
  • The nuts are an excellent source of monounsaturated fatty acids, the oleic and palmitoleic acids.
  • They are a good source of the phytosterol - beta-sitosterol.
  • Macadamia nuts have excellent levels of manganese and copper and high levels of the minerals iron, magnesium, phosphorus, zinc, calcium and selenium.
  • They are a very rich source of thiamine (100% DV in 100 grams) and a very good source of niacin, pyridoxine and riboflavin.
  • They contain significant levels of protein (14% DV in 100 grams) and contain all the essential amino acids with most of them being at optimum levels.
  • Macadamia nuts are a low Glycemic index food, have no trans fat, cholesterol or sodium.
  • They are gluten-free.

Macadamia Nuts Nutrition Facts

 

Macadamia nuts (Macadamia integrifolia)

 

 

Nutritional value per 100 g

 

 

(Source: USDA National Nutrient data base)

 

Principle

Nutrient Value

Percentage of RDA

Energy

718 Kcal

36%

Carbohydrates

13.82 g

10.50%

Protein

7.91 g

14%

Total Fat

75.77 g

253%

Cholesterol

0 mg

0%

Dietary Fiber

8.6 g

23%

Vitamins

 

 

Folates

11 mcg

3%

Niacin

2.473 mg

15%

Pantothenic acid

0.758 mg

15%

Pyridoxine

0.275 mg

21%

Riboflavin

0.162 mg

12%

Thiamin

1.195 mg

100%

Vitamin A

0 IU

0%

Vitamin C

1.2 mg

2%

Vitamin E

0.24 mg

1.50%

Electrolytes

 

 

Sodium

5 mg

0%

Potassium

368 mg

8%

Minerals

 

 

Calcium

85 mg

8.50%

Copper

0.756 mg

84%

Iron

3.69 mg

46%

Magnesium

130 mg

32.50%

Manganese

4.131 mg

180%

Phosphorus

188 mg

27%

Selenium

3.6 mcg

6.50%

Zinc

1.30 mg

11%

Phyto-nutrients

 

 

Phyto-sterols

116 mcg

--

Beta-sitosterol

108 mcg

--

Health Benefits Of Macadamia Nuts

  • It is a functional food, provides health benefits over and above the basic nutrients it provides.
  • Reduces oxidative stress, inflammations and formation of blood clots.
  • Has brain-boosting qualities.
  • Lowers cholesterol, total cholesterol and triglycerides lower blood pressure and risk of heart disease.
  • Lowers risk of certain types of cancers.
  • Improves the integrity of the digestive system, reduces constipation, irritable bowel syndrome and haemorrhoids.
  • Ensures satiety reduces hunger, prevents overeating and promotes weight loss. Palmitoleic acid speeds up fat metabolism thus reducing the storage of fat.
  • Promotes a feeling of well being.
  • Helps in better regulation of blood sugar levels since it has a low Glycemic index. The protein, fibre and good fats also help in maintaining better blood sugar levels.
  • The various minerals ensure good muscle tone and strength, reduction of muscle cramps, stress reduction, regulate the nervous system, keep the bones and tissues healthy and strong.
chocolate covered macadamia nuts

chocolate covered macadamia nuts

Final Words

Though macadamia nuts are high in fats and calories there is no cause for alarm if they are eaten in moderation. They will have only beneficial effects on health.

As a study done as a research project by The University of Hawaii reveals "these fats do not impact cholesterol". Those in this study which lasted a month ate large quantities of macadamia nuts but showed lowering of cholesterol levels and lower triglyceride levels.

Make macadamia nuts a part of your healthy diet and stay healthy.

Kindly Rate This Hub. Thanks.

References

http://science.howstuffworks.com/life/botany/macadamia-nut-info.htm
http://en.wikipedia.org/wiki/Macadamia
http://macadamias.org/pages/health-benefits
http://www.macadamianuts.co.za/health_benefits.html#lowgi
http://www.macnuts.org/foodpage.htm
"Journal of Nutrition"; A Macadamia Nut-Rich Diet Reduces Total and LDL-Cholesterol in Mildly Hypercholesterolemic Men and Women; A. Griel, Y. Cao, D. Bagshaw, et. al.; 2008

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

Some Of My Other Hubs On Healthy Foods

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  • Health Benefits Of Chick Peas
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  • Health Benefits Of Karela Or Bitter Melon
    Karela is also called bitter gourd, bitter melon or bitter squash. It is probably the most bitter fruit that is used as a vegetable. Learn about the health benefits of Karela, by reading on...
  • Health Benefits Of Oregano Oil
    Oregano (Origanum vulgare) is a Mediterranean herb. Read about the amazing health benefits of oregano oil that is obtained from the leaves and flowers of this herb...
  • Health Benefits Of Eggplant
    Egg plant has among the many phytonutrients, two very important ones - nasunin and chlorogenic acid that make it very healthy vegetable. Read on to know about the many health benefits of egg plant...

White Chocolate Macadamia Nut Cookies

Macadamia Nut Cheesecake Bars

Macadamia Lace Cookie

How To Crack A Macadamia Nut

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2013 Rajan Singh Jolly

Comments

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on May 12, 2013:

Thanks moonlake. I'm honored.

moonlake from America on May 10, 2013:

Great information. I'm going to pin it to my health board if it will pin. The pin button has not been working.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 13, 2013:

@ moonlake - Thanks for visiting and I appreciate the vote and sharing.

@Denise - good to know you have fond memories associated with macadamia nuts. Thanks for supporting these hubs.

@ Michelle - thanks for the visit and comments.

Michelle Clairday from Arkansas on March 12, 2013:

Nice job. Very informative. I love macadamia nuts, so an excuse to eat more is definitely welcome.

Denise Handlon from North Carolina on March 12, 2013:

Outstanding hub, Rajan. Macadamia nuts are one of my favorites, and I still recall the very first time I tasted them-on a plane to CA. I was so fascinated @ age 18, that I raved about it to my mother. The very last Christmas I saw her alive she had given me a jar of macadamia nuts in my Christmas stocking, @ age 49. Thanks for sharing a well presented, (as always), hub. UP/I

moonlake from America on March 12, 2013:

I love macadamia nuts and I really love them in white chocolate cookies.

Interesting hub and with good information. Voted up and shared.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 20, 2013:

@ Eddy - Thank you.

@ Marlene - I'm glad I did. Thanks for the feedback.

Marlene Bertrand from USA on February 19, 2013:

Excellent! As I was reading I was wondering how to crack a macadamia nut. Then, there you had it - a video about how to crack a macadamia nut. I have never seen such a tool. It is quite handy.

Eiddwen from Wales on February 19, 2013:

Interesting and useful rajan. Keep them coming and enjoy your day.

Eddy.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 18, 2013:

@ Devika, I agree they are expensive but healthy for sure.

Thanks for stopping by.

@ Rasma, nice seeing you here and thanks for sharing it.

@ Brett, appreciate the visit and sharing.

Brett C from Asia on February 18, 2013:

Good to know. I only recently discovered these nuts, although I am sure I had them before in chocolate lol. They have a great crunch!

Shared, tweeted, up and interesting.

Gypsy Rose Lee from Daytona Beach, Florida on February 18, 2013:

Great informative hub. I love macadamia nuts. Nice to know there are so many benefits. Passing this on.

Devika Primić from Dubrovnik, Croatia on February 18, 2013:

Macadamia nuts are one of the most expensive nuts in SA grown in the South Coast is very tasty you have enlightened even more on Macadamia Nuts, glad I stopped by thanks

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 17, 2013:

@ Bill - thanks my friend and have a wonderful day.

@ L.L. - Glad you like the info. Thanks and have a great day.

@ Carol - Eating a few of them is all one needs to do. Thanks for appreciating and have a good day.

carol stanley from Arizona on February 17, 2013:

Besides the fact I absolutely love these nuts..good to know all the health benefits. They are expensive however an occasional indulgence. Great hub so votes and shares.

L.L. Woodard from Oklahoma City on February 16, 2013:

I certainly enjoy eating macadamia nuts. It's good to know they have so many health benefits.

Great hub; voted up and Shared.

Bill Holland from Olympia, WA on February 16, 2013:

I love it when something I eat is so good for me. Great info as usual, Rajan. I hope you are having a wonderful weekend.

blessings,

bill

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