Macadamia Nut Diet Details and Health Advantages

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Although not quite as popular as other health promoting nuts such as almonds and walnuts, macadamia nuts are now seeing a growth in popularity due to their amazing nutritional and health promoting benefits. Macadamia nuts are incredibly nutrient dense, very similar to almonds, and contain essential nutrients and antioxidants. Lets discuss some of the amazing health benefits of eating macadamia nuts regularly..
1. First, as mentioned already, macadamia nuts are incredibly nutritious. In fact, they are known as nutrient powerhouses due to the many amazing nutrients they provide, despite their small size. They contain great levels of manganese, iron, vitamin A, B-vitamin and folate, to name a few. They also contain great levels of healthy fats, some protein and are rich in antioxidant compounds..
2. Like other nuts, macadamia nuts are very heart healthy and can promote heart healthy as many studies have shown. Due to their rich source of monounsaturated fatty acids, they can help to reduce cholesterol levels and lower triglycerides in the body. As well, these healthy fats can promote the healthy of our arteries and reduce the risk of heart disease. They are also good sources of heart healthy manganese and antioxidants..
3. Macadamia nuts can also provide support for the gut and improve digestion. This is because these contain both soluble and insoluble fibre. This allows macadamia nuts to support the digestive system and digestive tract to remove toxins from the body and promote proper digestive functioning. As well, since they are rich in the mineral copper, they can help promote proper enzymatic reactions in the gut..
4. Macadamia nuts are also important for promoting the health of our bones and can even help to strengthen them. This is because they are loaded with bones healthy nutrients, such as manganese, magnesium and phosphorus, nutrients that help with bone mineralization and nutrient absorption. The manganese found in macadamia nuts can specifically help the body deposit new bone tissue and strengthen our bones..
5. Lastly, regular consumption of macadamia nuts can help to promote the health and function of our brain. This is again due to the incredible amount of nutrients they contain. They are great source of vitamin B1, magnesium and copper, which help to improve the overall health of neurotransmitters. A well, they are high in oleic acid, which promotes brain health and proper brain function. Their high levels of omega-9 fats can also help to improve cognitive function, even improving memory..
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Did you know that some health benefits of Macadamia Nuts are extremely effective in improving our overall health and are unique to them? The Macadamia nuts nutrition facts that we tell you in this video are all science and research based. So make sure to watch the full video if you want to learn more about the surprising health benefits of macadamia nuts..
TIMESTAMPS ;).
00:00 Intro.
01:02 Rich in Nutrients & Antioxidants.
01:50 Improve Immune System.
02:33 Weight Loss.
03:11 Promotes Healthy Brain.
03:50 Good for Bones.
VIDEO OUTLINE
In this video, we are going to tell you some unique health benefits of macadamia nuts that are responsible for making them an excellent superfood to include in your diet. Also, all of the information we share with you is backed by researchers and nutritional experts..
So let’s begin by understanding some basic macadamia nuts nutrition facts that are responsible for most of its health benefits. Macadamia nuts are native to Australia, and are grown in various parts of the world. They are also widely available in supermarkets and are a great choice for snacks, and can also be used in a variety of recipes..
Now that you know the basics, let’s jump into its amazing benefits..
So here are the top 5 health benefits of macadamia nuts, and some amazing macadamia nuts nutrition facts that you need to know..
Number 1, macadamia nuts are rich in nutrients and essential anti oxidants..
Macadamias are calorie rich nuts that are high in healthy fats, vitamins, and minerals. One ounce, or 28 grams of macadamia nuts contain 204 calories, and nutrients such as manganese, copper, thiamine, iron, and vitamin B6. All of which are extremely important in maintaining a healthy body. Macadamia nuts also contain mono unsaturated fats, which has shown to decrease the risk of heart diseases and promote a healthy functioning blood system. Also, macadamia nuts also contain some of the highest levels of antioxidants, such as flavonoid, which has shown to reduce inflammation in the body and promote a healthy heart..
Number 2, macadamia nuts can help improve your immune system..
Macadamia nuts contain high levels of unique antioxidants, that help prevent cell damage by protecting cells from environmental toxins. These antioxidants also act as a fighting agent, that can protect your body from different forms of bacteria and viruses. According to a study published in the Asia Pacific Journal of Clinical Nutrition, researchers reported, that nut consumption is associated with lower risk of cardio vascular disease and cancer. This is due to the numerous phyto nutrients present in macadamia nuts, that make them one of the best superfoods to fight off different kinds of diseases..
Number 3, macadamia nuts can aid in weight loss..
Although they are a calorie dense food, macadamia nuts contain protein and fiber, along with great levels of mono unsaturated fats, that helps your body stay full for a longer period of time and reduce hunger levels. Not only that, but macadamia nuts also contain an enzyme called, palmitoleic acid, which has been studied widely by researchers and has shown to boost fat burning. Macadamia nuts are also extremely low carb, which make it a perfect food choice to consume if you follow a keto diet, or other forms of low carb diets..
Number 4, macadamia nuts are good for a healthy brain and nervous system..
The copper, thiamine, and magnesium found in macadamia nuts, aid in the production of neurotransmitters, which are important chemicals that send signals to the brain. In addition, they also contain omega 9 fatty acids, which help in improving your over all mood and enhance your memory..
And lastly, number 5, macadamia nuts can help strengthen your bones..
Macadamia nuts contain high levels of phosphorus, manganese, and magnesium, all of which aid in bone mineralization, and improve transportation and absorption of nutrients..
Now that you know these amazing macadamia nuts benefits and nutrition facts, make sure to include these in your daily diet..
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11 Amazing Health Benefits and Uses of Macadamia Nuts | Health And Nutrition.
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►Here are 11 Amazing Health Benefits and Uses of Macadamia Nuts..
1. Improve Heart Health.
2. Control Blood Sugar Levels.
3. Assist in Weight Loss.
4. Promote Bone Health.
5. Support Gut Health.
6. Relieve Inflammation.
7. Boost Healthy Fats.
8. Promote Cognitive process.
9. Reduce Stress.
10. Better Skin Appearance.
11. Strengthen Hair.
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14 Amazing Health Benefits Of Macadamia Nuts..
These are the nuts worth going nuts for. Whether it is taking care of your heart or keeping you upbeat all the day, macadamia nuts can do it all..
Ah well, we are not telling you more. Just read and find out for yourself..
What Are Macadamia Nuts..
Macadamia nuts are the fruits of the macadamia tree, which is native to Australia. Also called Queensland nuts, bush nuts, maroochi nuts, Hawaii nuts, and bauple nuts – macadamia nuts are commercially very important..
Being from the Proteaceae family of plants, the trees can reach as much as 40 feet in height. The leaves are elliptical and usually arranged in whorls of three to six. The flowers are slender and about 10 inches long. Macadamia nuts are extremely hard and woody. They have a pointed apex and contain one or two seeds..
And yes, the nuts do have a piece of history..
What Is The History Of Macadamia Nuts..
Here’s some trivia..
It was the German-Australian botanist Ferdinand von Mueller who gave the genus the name Macadamia way back in 1857. The name was in honor of John Macadam, a Scottish-Australian chemist, politician, and medical teacher..
In the late 1800s, the macadamia seedlings were introduced to Hawaii, and it was not until the 1970s that the macadamia nut industry in Australia began to flourish..
Flourish. There is a reason these nuts flourished at all in the first place. And before we get into the details, let’s take a look at the most important health aspects of these nuts – or why these nuts are considered healthy..
What Makes Macadamia Nuts Healthy..
These nuts contain some of the most important essential vitamins and minerals – some of which include vitamin A, B vitamins, iron, folate, manganese, protein, healthy fats, and the all-powerful antioxidants..
They are also rich in oleic acid and omega-9 monounsaturated fatty acid, which is the very same fatty acid found in olive oil..
Not just these. There are numerous other nutrients these nuts contain..
Macadamia Nuts Nutrition Facts..
Macadamias are a rich source of Vitamin A, iron, protein, thiamin, riboflavin, niacin, and folates. They also contain moderate amounts of zinc, copper, calcium, phosphorus, potassium, and magnesium. Macadamia contains antioxidants like polyphenols, Amino acids, flavones, and selenium. It is also a good source of carbohydrates like sucrose, fructose, glucose, maltose, and some starch-based carbohydrates..
One ounce of raw macadamia nuts (about 28 grams) contains 201 calories. It contains 21 grams of total fat, of which just 3 grams are saturated fat. The nuts contain no cholesterol and negligible amounts of sodium. Other important nutrients in an ounce of the nuts include:
2 milligrams of manganese (58% DV)..
3 milligrams of thiamine (23% DV)..
2 milligrams of copper (11% DV)..
4 grams of fiber (10% DV)..
37 milligrams of magnesium (9% DV)..
1 milligram of iron (6% DV)..
53 milligrams of phosphorus (5% DV)..
1 milligrams of vitamin B6 (4% DV)..
2 grams of protein (4% DV)..
These nutrients make macadamia nuts healthy. But what do we mean by healthy? Hard to explain until we look at the benefits..
What Are The Benefits Of Macadamia Nuts..
Being rich in fiber and other minerals like magnesium and potassium – these nuts improve heart health. They help lower cholesterol and blood pressure. The fiber in these nuts also aids in diabetes treatment. And the antioxidants rejuvenate your skin and hair..
1. Promote Heart Health..
Studies have shown that people consuming a diet high in macadamia nuts have the same amounts of cholesterol as those on a low-fat diet. Macadamia nuts are also rich in monounsaturated fatty acids, which can make platelets less sticky and less likely to form clots in blood vessels. This prevents heart attack or stroke..
Another report by the American Heart Association states that men whose diets included a large quantity of nuts had a decreased risk of death by heart disease. This is because the monounsaturated fats in nuts (including macadamia nuts) can improve lipid blood profiles..
The nuts are also believed to lower blood pressure – thereby contributing to heart health. Certain sources attribute this quality of macadamia nuts to their potassium content..
2. Improve Blood Sugar Levels..
Nuts, in general, are known to relieve the impact of certain health issues that come along with diabetes. This statement is further proved by a Canadian study – which talks about how tree nuts (including macadamia nuts) can improve glycemic control in patients with type 2 diabetes..
Macadamia nuts have a unique profile of macro and micronutrients and other bioactive compounds that help improve blood sugar levels and counter the ill effects of diabetes. Another report suggests that though macadamia nuts have fats, they are okay to be consumed during diabetes. As these nuts contain monounsaturated fatty acids, they help lower bad cholesterol.

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Resources:
Griel, A. E., Cao, Y., Bagshaw, D. D., Cifelli, A. M., Holub, B., & Kris-Etherton, P. M. (2008). A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. The Journal of nutrition, 138(4), 761-767..
Viguiliouk, E., Kendall, C. W., Mejia, S. B., Cozma, A. I., Ha, V., Mirrahimi, A.,… & de Souza, R. J. (2014). Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials. PloS one, 9(7), e103376..
Yang, Z. H., Miyahara, H., & Hatanaka, A. (2011). Chronic administration of palmitoleic acid reduces insulin resistance and hepatic lipid accumulation in KK-A y Mice with genetic type 2 diabetes. Lipids in health and disease, 10(1), 120..
Cock, I. E., Winnett, V., Sirdaarta, J., & Matthews, B. (2015). The potential of selected Australian medicinal plants with anti-Proteus activity for the treatment and prevention of rheumatoid arthritis. Pharmacognosy magazine, 11(Suppl 1), S190..
Poulter, N. R., Prabhakaran, D., & Caulfield, M. (n.d.). Hypertension. The Lancet, 386(9995), 801–812. https://doi.org/10.1016/S0140-6736(14)61468-9.
Carretero, O. A., & Oparil, S. (2000). Essential hypertension. Circulation, 101(3), 329-335..
Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. Bmj, 346, f1378..
Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D.,… & Karanja, N. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New England journal of medicine, 344(1), 3-10..
Lim, J. H., Gerhart-Hines, Z., Dominy, J. E., Lee, Y., Kim, S., Tabata, M.,… & Puigserver, P. (2013). Oleic acid stimulates complete oxidation of fatty acids through protein kinase A-dependent activation of SIRT1-PGC1α complex. Journal of Biological Chemistry, 288(10), 7117-7126..
Ruiz-Gutiérrez, V., Muriana, F. J., Guerrero, A., Cert, A. M., & Villar, J. (1996). Plasma lipids, erythrocyte membrane lipids and blood pressure of hypertensive women after ingestion of dietary oleic acid from two different sources. Journal of hypertension, 14(12), 1483-1490..
Terés, S., Barceló-Coblijn, G., Benet, M., Alvarez, R., Bressani, R., Halver, J. E., & Escribá, P. V. (2008). Oleic acid content is responsible for the reduction in blood pressure induced by olive oil. Proceedings of the National Academy of Sciences, 105(37), 13811-13816..
de Silva, P. S., Luben, R., Shrestha, S. S., Khaw, K. T., & Hart, A. R. (2014). Dietary arachidonic and oleic acid intake in ulcerative colitis etiology: a prospective cohort study using 7-day food diaries. European journal of gastroenterology & hepatology, 26(1), 11-18.

In today’s segment, we’re talking to Stephanie Fiorentino of Food Wonderful about the benefits of nuts and why you should make them a part of your healthy eating routine. Healthy nuts come in all shapes and sizes such as walnuts, cashews, peanuts, etc… We are going to highlight the health benefits of some of these with Stephanie and then she is going to share an easy recipe for chocolate nuts..
In our ‘Healthy Eats’ segment we share nutrition and healthy eating tips, recipes and information..
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