Explore 11 macadamia nut benefits that could enhance your health. From heart health to weight management, these nutrient-rich nuts might be the tasty addition your diet needs. See why they belong in your snack lineup.
Fromalmond milklattes tocashew cheese, nuts are finally getting the spotlight they deserve. But macadamia nuts are often left out of the hype despite their nourishing and tasty benefits.
That’s probably because macadamia nuts tend to be less common (and more $$$) in the United States — withmostcommercial growers in Hawaii. The macadamia tree, which is native to Australia, also grows in areas of Latin America, Asia, and Africa.
Curious whether these treenutsare worthy of joining your snack rotation? Here are 11 reasons to eat more macadamia nuts.
What are the benefits of macadamia nuts?
Macadamia nuts are a staple for mixing intococonut granolaor white chocolate chip cookies, and they offer a bunch of health benefits:
Go nuts for these macadamia nut benefits
1. They’re loaded with nutrients
Like other nuts, macadamia nuts containprotein, vitamins, and minerals. But they also have a ton of healthy plant-based fat.
It’s easy to fall for the longstandingmyththat all fat = bad. Macadamia nuts are an excellent source of unsaturated fats, which, when eaten instead of saturated fats, have beenlinkedto a reduced risk ofheart diseaseand othercauses of premature death.
tl;dr: The fat in macadamia nuts is good for you!
Macadamia nuts also provide tiny doses of some importantmicronutrients:
Here’s the nutritional breakdown of just1 ounce(28 grams) of macadamia nuts:
2. They give your body antioxidants
Like other nuts, macadamia nuts containantioxidantslikepolyphenolsandvitamin E.
Andresearch showsthatantioxidantscan help your body fightfree radicals— unpredictable molecules that can trigger disease.
3. They might give your heart a healthy boost
Heart disease is responsible for1 in 4 deathsin the United States? Big yikes. The more you do to lower your risk, the better.
Macadamia nuts could help your heart health in three ways:
4. They might dial down your risk of metabolic syndrome
Metabolic syndromeis a collection of conditions that increase the risk of heart disease, stroke, andtype 2 diabetes.
Metabolic syndrome risk factors include:
Macadamia nuts to the rescue! While eating a few nuts isn’t going to eradicate metabolic syndrome, these nuggets are practically brimming with ingredients that could help reduce your risk.
The unsaturated fat in macadamia nuts could help tamp down highblood pressure, bad cholesterol, andhigh blood sugar. Plus, nut consumption has beenlinkedto a lower risk of obesity, a major contributor to metabolic syndrome.
5. They may support weight loss
Macadamia nuts are a pretty high calorie food. But they’re also full ofprotein,fat, andfiber, whichhelp youfeel full faster — and for longer. Having fewer cravings may contribute toweight loss(a benefit if that’s your goal!).
One tiny2004 studysuggests that macadamia nuts might help speed upweight loss. For 3 weeks, female Japanese college students were instructed to add macadamia nuts, coconut, or butter to their daily diets. The folks in the macadamia group lost about a pound, while the others stayed at thesame weight.
Of course, this study was super short and limited, so we need more research to find out whether the same results would occur in the general population.
6. They’re good for your gut
The soluble fiber in macadamia nuts helps keep your digestive system movingandacts as aprebioticin your belly.
Prebiotics= food for probiotics. They’re an important player in a happy, healthygut microbiome.
Some folks withCrohn’s diseaseeven takeprebioticsto soothe their symptoms. Balancing yourgut bacteriathrough yourdietis generally a good idea if you haveirritable bowel syndromeorinflammatory bowel disease. Just talk with your doc before takingprobioticor prebiotic supplements.
7. They might dial down your risk of cancer
Researchsuggests that eating nuts — especially tree nuts — may dial down your chances of getting gastric, colorectal, pancreatic, and lung cancers.
A gentle reminder:While there are oodles of studies onanticancerfoods, yourdietis just one part of a healthy lifestyle. There’s not enough evidence to say that eating a specific food (like macadamia nuts) will prevent cancer.
8. They may strengthen brain health
A handful of nuts could be asgood for your brainas for your stomach.
TBH, there are no studies directly linking macadamia nuts to brain health. But someresearchhas found an association between eating more nuts and a slower decline in brain function in older Chinese adults.
Onestudyof Korean children and teens also found that those who noshed on nuts had faster processing speeds on a test than those who ate other snacks.
9. Makes a great cooking oil
We knowextra-virgin olive oil (EVOO)gets all the hype. But macadamia nut oil offers many of the same benefits — like highantioxidantcontent and plant-based monounsaturated fats — at a higher smoke point.
EVOO’s nutrientscould degradeat temps above 350°F. Macadamia nut oil, on the other hand, has a smoke point closer to400°F. That makes it a greatoilfor everything from sauteing tobaking.
10. The oil could nourish your skin
Sometimesface oilsget praised as miracleglow-up elixirs. Macadamia nut oil is no cure-all, but itisa naturallyvitamin E-rich moisturizer.
The pale yellow oil also contains palmitoleic acid, which has beenlinkedto improved wound healing.
A2019 studyfound that a face cream infused with macadamia nut oil reduced signs ofskin agingmore than standard face cream.
11. They’re a delicious, healthy snack
The best part about macadamia nuts is their sweet, rich flavor. Their creamy texture is a close second.
Once you’ve got a stash, here’s how to eat them:
Are macadamia nuts always good for you? There are some risks
For most people and in most situations, macadamia nuts are a tasty, healthy snack. But there are a few potential issues based on prep, serving size, and possible allergens:
Macadamia nuts are one of the richest, creamiest types of nuts on the planet. (A close second? We’re lookin’ at you, cashew!) They’re also a great source of healthy fats, antioxidants, and essential minerals.
TBH,mostnuts are beneficial for heart health and blood sugar regulation. Macadamia nuts are no exception.
The best and healthiest way to enjoy macadamia nuts is raw or roasted on low heat with no added sugars, salts, or oils. These little guys are tasty enough on their own anyway. Enjoy!
