5 Benefits of Macadamia for Your Health
Macadamia nuts may seem like an unusual addition to your diet, but they are actually quite healthy and nutritious, as well as easy to incorporate into many different recipes and dishes.
Here are 5 different benefits of macadamia nuts that you should know about if you’re interested in adding them to your diet.
1)Macadamia butter has less saturated fat than typical butter
Saturated fat has been linked to heart disease. Margarine, which is made from vegetable oils, is a better choice than butter when it comes to saturated fat.
But macadamia butter contains mostly monounsaturated fat, which is the type of fat that's good for your heart.
In fact, studies have shown that people who eat a diet rich in monounsaturated fats have a lower risk of heart disease Monounsaturated fats can also help control cholesterol levels and reduce inflammation.
The following benefits are among those with more research backing them up:
Macadamia nuts are high in fiber, which promotes satiety and helps you feel full longer
They are high in B vitamins like thiamin (B1), riboflavin (B2), niacin (B3) and pantothenic acid (B5).
These nutrients work together to help convert food into energy so you can maintain an active lifestyle without feeling tired or lethargic.
Macadamia nuts also contain copper, selenium and manganese, all of which are important minerals for human health Copper supports healthy connective tissue.
And antioxidant defenses while manganese aids in metabolizing proteins, lipids and carbohydrates.
Selenium helps to regulate thyroid hormones which can prevent problems such as weight gain or hair loss.
In addition, macadamia nuts provide magnesium, iron and calcium--nutrients that many Americans do not get enough of in their diets.
Magnesium contributes to normal muscle function while iron plays a role in producing red blood cells that carry oxygen throughout the body.
Calcium aids in strong bones formation as well as nerve signaling and muscle contraction. So while they're high in calories and fat, macadamia nuts can be enjoyed sparingly as part of a balanced diet.
A serving size of one ounce provides around 160 calories and 18 grams of fat. An ounce equals 28 grams.
So if you want to enjoy two ounces at one time, keep in mind that will double the calorie count and quadruple the amount of fat.
One ounce is equal to approximately 30 pistachios or eight cashews. If you eat macadamia nuts every day, spread out your intake so that they don't add too much extra fat and calories to your diet.
That way, you'll reap the most benetis of these nutrient-dense foods without feeling weighed down by added fats.
Plus, because macadamia nuts taste delicious, they make a great snack and a perfect topping for salads.
To avoid overeating, use this quick guide to portion sizes. For example, one serving of macadamia nuts would be about two tablespoons of shelled nuts.
One tablespoon of shelled nuts equals one ounce, and there are 14 grams in each tablespoon. If you opt to cook with macadamia oil instead of butter.
Remember that it's typically higher in fat than regular cooking oil but doesn't typically have as much saturated fat because of its high content of unsaturated fat.
You should avoid cooking anything fried in pure macadamia oil because it is high in unhealthy trans fat and free radicals due to its low smoke point compared to other oils.
2) But it contains monounsaturated fats
Macadamia nuts are a type of tree nut that originally comes from Australia. They’re now grown in many other parts of the world, including Hawaii, South Africa, and California.
The monounsaturated fats in macadamia can help lower cholesterol levels, improve brain function, promote weight loss and aid with skin conditions like psoriasis or eczema.
If you're not already familiar with macadamia, there's no better time to start than right now! Here are five benefits of eating these healthy nuts:
It contains monounsaturated fats: Macadamia nuts are a type of tree nut that originally comes from Australia.
They’re now grown in many other parts of the world, including Hawaii, South Africa, and California.
The monounsaturated fats in macadamia can help lower cholesterol levels, improve brain function, promote weight loss and aid with skin conditions like psoriasis or eczema.
You won't go hungry: One ounce (about 20 halves) has about 180 calories – perfect if you want something light to snack on at your desk during lunchtime but don't want to risk eating too much before dinner.
Try spreading some cashew butter onto a few slices of whole-wheat bread and top it off with some chopped up macadamia nuts for an easy midday meal.
And when you get home, try roasting some almonds with the same spices used to roast those pesky pumpkin seeds cinnamon, paprika, cumin, oregano and cayenne pepper.
Yum! Remember, this is a treat so keep portions small – just one tablespoon. Plus, roasted nuts have less oil and salt because they're dry roasted instead of deep fried.
Just toss them into the oven at 350 degrees Fahrenheit for 10 minutes while you prepare dinner; then add them to your favorite salad or oatmeal bowl as a garnish.
It boosts heart health: Eating plenty of unsaturated fat like macadamia nuts reduces low density lipoprotein (LDL), aka bad cholesterol.
That means less build up inside your arteries which can lead to heart disease or stroke Nuts, such as macadamias, also contain polyunsaturated fats which lower total blood cholesterol levels.
With fewer LDL particles floating around your bloodstream, you reduce the chances of developing atherosclerosis - a buildup of plaque in the artery walls that decreases blood flow to the rest of your body.
3)Good source of antioxidants
Antioxidants are important because they help protect your cells from damage They also play a role in preventing chronic diseases, such as heart disease and cancer.
One way to get more antioxidants is to eat foods that are rich in them, such as macadamia nuts.
Here are five benefits of macadamia nuts for your healthhealthhealthhealth Most people find it easier to make healthy choices when they know the benefits associated with those choices.
So below are 5 of the most common health benefts associated with eating macadamia nuts.
Boosts metabolism: Macadamias contain about 50% monounsaturated fat (the good kind).
And consuming monounsaturated fats has been shown to improve metabolism and promote weight loss by increasing energy expenditure without raising insulin levels.
Prevents inflammation: A diet high in macadamia nuts may provide protection against inflammation.
which can contribute to many chronic diseases including Alzheimer's disease, Parkinson's disease, type 2 diabetes mellitus, atherosclerosis and osteoporosis.
Contains lauric acid: Lauric acid helps boost immunity by destroying lipid-coated viruses like influenza virus and HIV virus before they enter cells. The milk fat found in coconuts contains lauric acid too.
Contains tryptophan: Research shows that some individuals who suffer from depression have low levels of tryptophan due to poor absorption or increased serotonin breakdown.
Eating macadamia nuts may be helpful in restoring normal levels of this amino acid. Tryptophan is an essential amino acid that plays a key role in producing neurotransmitters needed for mood regulation.
Depression sufferers often show lower than average levels of tryptophan, so replacing their dietary intake with macadamia nuts may offer relief Fights free radicals.
Antioxidants, like those found in macadamia nuts, fight free radicals that harm your body Free radicals are unstable molecules caused by environmental stressors and toxins; these molecules attack our DNA cells, causing serious illness and premature aging.
To maintain youthful skin, hair and overall appearance, it’s important to include plenty of antioxidant-rich foods in your diet on a regular basis.
You’ll not only feel better but look better too I think I'm going to enjoy some of my new favorite treats tonight.
One thing you should know is that macadamia nuts are high in calories, so if you're watching your weight you might want to keep an eye on how much you consume.
But even though they're high in calories, macadamia nuts will satisfy hunger because they're dense and filling.
Macadamia nut butter makes a great addition to any sandwich or piece of toast In fact, research suggests adding just two tablespoons of macadamia nut butter per day may reduce the risk of heart disease.
5) Good source of copper and manganese
Macadamia nuts are a good source of copper and manganese. Copper is important for energy production, immune function, and antioxidant activity.
Manganese is important for bone health wound healing, and blood sugar regulation Macadamia nuts are also a good source of fiber and monounsaturated fats.
These nutrients can help improve your overall health Make sure to include macadamia nuts in your diet regularly to get these great benefits.
Macadamia nuts also contain many other nutrients that benefit your health They are rich in calcium, iron, potassium, thiamin and vitamin E.
Calcium helps maintain strong bones; iron plays an essential role in red blood cell formation; potassium maintains fluid balance within cells.
thiamin supports nerve functions; and vitamin E helps keep skin healthy. The more you eat macadamia nuts, the better off you will be.
But it's not just the macadamia nut that's important-it's what you do with them. In general, nuts are best eaten raw or dry roasted. They can also be added to smoothies or raw desserts for extra flavor and nutrition.
And don't forget about roasting them on a baking sheet-delicious! Just make sure they are dry before adding them to the oven.
Roasted macadamia nuts have a buttery taste without all the calories. A drizzle of honey and sprinkling of salt on top makes them even more scrumptious.
The following recipe is one example how you can add macadamia nuts into your everyday life: Mix together two tablespoons honey, one tablespoon brown sugar, one teaspoon cinnamon and half teaspoon salt.
Add half cup dried fruits (raisins or cranberries) and mix well until fruit is coated with mixture. Toss in two cups mixed chopped raw nuts (macadamia would work nicely).
Mix well again so that everything is coated evenly with mixture. Spread out onto a cookie sheet and bake at 350 degrees Fahrenheit for 10 minutes. Remove from oven and allow to cool completely before serving. Enjoy.
4) Great source of vitamin E
Vitamin E is a powerful antioxidant that can help protect your cells from damage. It's also been shown to have anti-inflammatory properties, which can be beneficial if you suffer from conditions like arthritis.
Additionally, vitamin E has been linked to a lower risk of heart disease and stroke. Macadamia nuts are a great source of this nutrient, so including them in your diet may provide some health benefits.
There are about 2.1 milligrams of vitamin E per ounce (28 grams) of macadamia nuts, or 884 IU per ounce (28 grams). A small handful (2 ounces or 56 grams) will give you over half the recommended daily allowance for this essential nutrient.
Research shows that people who consume higher amounts of plant-based omega 3s (such as those found in macadamias) have an increased resistance to prostate cancer and colorectal cancer.
The same study found that omega 3s also increased the levels of good cholesterol - high density lipoprotein (HDL).
Another study found out eating three ounces (85 grams) per day was associated with significantly improved levels of good cholesterol while lowering total cholesterol levels by 12%.
Finally, macadamia nuts are a rich source of manganese Manganese helps our bodies process protein and regulate blood sugar levels.
If you don't get enough manganese, you may experience poor neurological function and impaired .
People on gluten-free diets, vegetarians, and vegans need to make sure they're getting enough manganese through food sources like macadamia nuts.
When it comes to healthy fats, there's no better option than macadamia nuts. They contain up to 84% monounsaturated fat and 82% polyunsaturated fat - both of which are great for your cardiovascular system.
They also contain healthy fats called oleic acid, alpha-linolenic acid, palmitoleic acid, and linoleic acid. Oleic acid is known to reduce bad cholesterol levels and increase HDL, the good cholesterol.
Alpha-linolenic acid is another fatty acid that's important for cardiovascular health because it lowers triglycerides, reduces inflammation, and increases HDL.
Palmitoleic salt improves insulin sensitivity, which means less chance of developing type 2 diabetes down the road. Linoleic acid keeps skin moist, decreases wrinkles, and helps form connective tissue in the body.
All these components together make macadamia nuts one of the best sources of healthy fats available.
In addition to containing many vitamins and minerals, macadamia nuts are low in saturated fat and contain zero trans fats.
In conclusion, I recommend adding macadamia nuts into your diet if you're looking for a nutritious snack with high quality fat content.
