Health Benefits Of Macadamia Nuts

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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 whille Macadamia tetraphylla produces nuts with a rough shell.

Macadamia nut is known by some other names like, Quuensland 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, 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 contain 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 mono unsaturated 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 fiber as well providing 23% of the daily requirement of fiber in 100 grams.
  • The nuts are an excellent source of mono unsaturated 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, lowers blood pressure and risk of heart disease.
  • Lowers risk of certain types of cancers.
  • Improves integrity of the digestive system, reduces constipation, irritable bowel syndrome and hemorrhoids.
  • Ensures satiety, reduces hunger, prevents over eating and promotes weight loss. Palmitoleic acid speeds up fat metabolism thus reducing 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, fiber and good fats also help in maintaining better blood sugar levels.
  • The various minerals ensure good muscle tone and strength, reuction of muscle cramps, stress reduction, regulate the nervous system, keep the bones and tissues healthy and strong.

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 the 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.

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5 out of 5 stars from 4 ratings of Health Benefits Of Macadamia Nuts

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.

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How To Crack A Macadamia Nut

© 2013 Rajan Singh Jolly

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Comments 17 comments

billybuc profile image

billybuc 3 years ago from Olympia, WA

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


L.L. Woodard profile image

L.L. Woodard 3 years ago from Oklahoma City

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

Great hub; voted up and Shared.


carol7777 profile image

carol7777 3 years ago from Arizona

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.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ 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.


DDE profile image

DDE 3 years ago from Dubrovnik, Croatia

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


Gypsy Rose Lee profile image

Gypsy Rose Lee 3 years ago from Riga, Latvia

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


Brett.Tesol profile image

Brett.Tesol 3 years ago from Somewhere in Asia

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.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ 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.


Eiddwen profile image

Eiddwen 3 years ago from Wales

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

Eddy.


MarleneB profile image

MarleneB 3 years ago from Northern California, USA

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.


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ Eddy - Thank you.

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


moonlake profile image

moonlake 3 years ago from America

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

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


Denise Handlon profile image

Denise Handlon 3 years ago from North Carolina

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


Mommy Needs a Nap profile image

Mommy Needs a Nap 3 years ago from Arkansas

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


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

@ 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.


moonlake profile image

moonlake 3 years ago from America

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


rajan jolly profile image

rajan jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA. Author

Thanks moonlake. I'm honored.

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