Macadamia nuts are sometimes referred to as the ‘Queen of nuts’ due to their abundance of monounsaturated fat, which may regulate urge for food and promote a wholesome intestine. Despite the quite a few advantages of macadamia nuts, they have not all the time obtained the eye they deserve in our diets.

These creamy and buttery nuts might be loved in so some ways – as a snack, in baking, or as an ingredient in your favourite dishes. What makes them distinctive is their high-fat content material, but it surely’s largely the great type of heart-healthy monounsaturated fat. Not solely that, macadamia nuts additionally convey fiber, protein, and important minerals to the desk. Let’s take a more in-depth take a look at all of the wonderful well being advantages of macadamia nuts and uncover the best way to choose the freshest ones and add them to your recipes. 

What Are Macadamia Nuts?

The Macadamia tree, native to Australia, produces macadamia nuts that at the moment are grown in numerous elements of the world, like Hawaii, Asia, Africa, and Latin America. They are also called Queensland nut, maroochi nut, bauple nut, bush nut, and within the USA, as Hawaii nut. These cream-colored nuts have a pleasant buttery taste and easy texture.

You can get pleasure from macadamia nuts as they’re or use them in recipes. They are wealthy in fiber, important nutritional vitamins, minerals, antioxidants, and fats. Despite being excessive in fats, they primarily comprise heart-healthy monounsaturated fats, which may decrease the danger of coronary heart illness and diabetes.

Nutritional Value of Macadamia Nuts

Macadamia nuts are a fantastic alternative with low sugar and carbs, providing wholesome fat, fiber, and antioxidants to assist coronary heart well being, handle diabetes, and help digestion.

Here’s the dietary breakdown per 100g of uncooked macadamia nuts (1):

• Calories: 718 kcal
• Fat: 75.8 grams
• Protein: 7.91 grams
• Carbs: 13.8 grams
• Sugar: 4.57 grams
• Fiber: 8.6 grams

Plus, the vitamins in macadamia nuts additionally comprise:

• Thiamine: 1.2 mg
• Niacin: 2.47 mg
• Vitamin C: 1.2 mg
• Calcium: 85 mg
• Magnesium: 130 mg
• Manganese: 4.13 mg
• Iron: 3.69 mg
• Phosphorous: 188 mg
• Potassium: 368 mg

Apart from these, in addition they comprise most important amino acids like arginine, glutamic acid,  leucine, aspartic acid, and phenylalanine.

Health Benefits of Macadamia Nuts

1. Improves Heart Health:

Macadamia nuts are good on your coronary heart as a result of they’ve excessive monounsaturated fats, which is linked to higher coronary heart well being and a decrease threat of stroke and coronary heart assaults (2). Studies present {that a} food plan wealthy in macadamia nuts can cut back levels of cholesterol as a lot as a heart-healthy, low-fat food plan really useful by the American Heart Association (3). 

2. May Improve Blood Sugar Levels:

If you might have diabetes, macadamia nuts could assist. A Canadian examine discovered that tree nuts, together with macadamia nuts, can enhance blood sugar management in folks with sort 2 diabetes (4).  The distinctive vitamins and bioactive compounds in macadamia nuts work collectively to counter the results of diabetes and enhance blood sugar ranges (5).

3. May Aid Weight Loss:

Surprisingly, regardless of being excessive in energy, macadamia nuts might help with weight reduction. They comprise protein and dietary fiber, which cut back starvation and make you are feeling full. The palmitoleic fatty acid in macadamia nuts may shield in opposition to undesirable weight acquire (6).

4. May Improve Gut Health:

The fiber in macadamia nuts advantages your intestine and total digestive well being. Like most nuts, macadamia nuts have soluble fiber that acts as a prebiotic, feeding your helpful intestine micro organism (7). These good micro organism produce short-chain fatty acids that cut back irritation and shield in opposition to bowel illnesses (8). 

5. May Improve Brain Health:

Eating macadamia nuts is sweet on your mind well being too. They are linked to a decrease threat of neurological illnesses, and the oleic acid within the nuts could assist forestall mind stroke (9). Likewise, different vitamins like copper, vitamin B1, manganese, and magnesium assist the manufacturing of wholesome neurotransmitters. The omega-9 fatty acid in macadamia nuts can enhance temper, improve reminiscence, and even assist in the therapy of Alzheimer’s illness (10). 

6. Nourishes Skin:

Macadamia nuts are wealthy in tocotrienols and squalene, highly effective compounds that protect your pores and skin from the damaging results of daylight (11). When utilizing macadamia nut oil, you may expertise the advantages of important fatty acids like palmitoleic acid, which forestall pores and skin dehydration and promote therapeutic and rejuvenation (12). Also, making use of macadamia oil can improve pores and skin well being as we age.

7. Lowers the Risk of Metabolic Syndrome:

Metabolic syndrome is a set of threat components like hypertension and fats resulting in coronary coronary heart illness, stroke, and sort 2 diabetes. This might be lowered with macadamia nuts in your balanced food plan. Studies have proven that these nuts might help decrease blood sugar ranges and shield in opposition to sort 2 diabetes, and also can assist in the prevention of cardiovascular illnesses (4), (6). 

8. Loaded with Antioxidants:

Macadamia nuts are full of antioxidants, which fight dangerous free radicals that may trigger mobile injury and improve the danger of illnesses like diabetes, Alzheimer’s, and coronary heart illness (13), (14). Their excessive flavonoid ranges additional contribute to lowering irritation and levels of cholesterol (13). 

9. Potential Anti-Cancer Properties:

While analysis on this topic is proscribed, anecdotal proof means that macadamia nuts could help in most cancers administration and prevention. Flavonoids and tocotrienols present in these nuts have proven promise in combating most cancers cells in scientific research (15). As a precaution, it is best to seek the advice of a health care provider earlier than incorporating macadamia nuts into your food plan to mitigate most cancers threat.

10. Might Help with Inflammation:

Macadamia nuts could possibly be a fantastic ally in opposition to irritation, which is linked to coronary heart illness. Studies counsel they’ve anti-inflammatory properties, and even macadamia nut oil confirmed promise in treating irritation in mice (16). These nuts are wealthy in alpha-linolenic acid, an omega-3 fatty acid that fights irritation and might help forestall arthritis (17). Furthermore, their manganese content material additionally helps with bone well being. 

How to Select And Store Macadamia Nuts?

Macadamia nuts’ advantages, year-round availability, comfort, and scrumptious style have contributed to their reputation. You can simply discover numerous forms of macadamia nuts in grocery shops or on-line – whether or not uncooked or roasted, with or with out salt. This makes them much more interesting to purchase.

Selecting Fresh Macadamia Nuts

• Appearance: Look for creamy, golden-brown nuts with a easy floor. Avoid these which might be discolored, shriveled, cracked, or have darkish spots.
• Weight: Fresh macadamias ought to really feel heavy and dense. Avoid nuts that rattle, as they is likely to be previous or dried out.
• Aroma: Fresh macadamias have a candy, buttery scent. If they scent rancid or off, they’ve gone dangerous.
• Avoid Additives: Opt for macadamia nuts with none components, resembling salt or sweeteners. One ounce of uncooked, unsalted macadamia nuts makes a handy snack.

The advantages of macadamia nuts are huge.  But should you’re allergic to tree nuts, speak to your physician earlier than making an attempt them out. Also, simply be cautious to not go overboard, as overconsumption could result in some tummy troubles like gasoline, diarrhea, and bloating. 

Proper Storage

When it involves storing macadamia nuts, it’s all about retaining them protected and recent. Get an hermetic container to retailer your valuable nuts, stopping moisture and air from ruining their delicate taste. A cool, darkish spot in your pantry or cabinet is the proper place to stash them away.

Remember to test for mildew or micro organism development often. Also, keep away from exposing them to direct daylight or warmth, as they’ll flip rancid quicker. If you wish to get fancy, vacuum-sealed baggage guarantee most freshness.

How to Use Macadamia Nuts – Recipes

Macadamia nuts are the chameleons of the nut world – they’ll match into nearly any meal. You can get pleasure from them entire, floor, uncooked, roasted macadamia nuts, or as creamy nut butter. It additionally provides a pleasant twist to your recipes.

If you need the healthiest choice, go for uncooked macadamia nuts. But should you’re in a rush, dry-roasted ones are an excellent various. Just avoid the oil-roasted variations, as they arrive with pointless added fat.

Here are some artistic methods to include the advantages of macadamia nuts into your dishes:

• Sprinkle floor macadamia nuts onto soups or heat dishes, or use them as a substitute of croutons in salads.
• Swap almond flour with macadamia nut flour in your recipes.
• Enhance your granola bowl or oatmeal with some chopped macadamia nuts.
• Get creative with pesto and hummus, utilizing macadamia nuts because the star ingredient.
• Try macadamia butter as a delicious various to peanut butter. Spread it on crackers, bread, or fruit slices, or mix it into your yogurt.
• Indulge in baked items like bread and cookies, the place macadamia nuts can take heart stage.

Macadamia Nut & White Chocolate Cookies

If you are on the lookout for the last word candy, buttery, and chewy deal with, look no additional than these pleasant macadamia and white chocolate chip cookies. It’s a profitable combo that’ll depart your style buds with a feel-good sensation. Here’s a easy recipe to fulfill your candy tooth:

Time Needed: 25 to half-hour

Ingredients:

• 1 cup softened butter
• 3/4 cup white sugar
• 3/4 cup packed brown sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 2 ½ cups all-purpose flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• 2 jars of chopped macadamia nuts
• 2 cups of semisweet chocolate chips
• 1 cup of white baking chips

Procedure:

1. In a big bowl, cream the softened butter, white sugar, and brown sugar till it turns into mild and fluffy.
2. Then add the eggs and vanilla extract to the creamy combination, then beat it for at the very least 5 minutes. 
3. Now mix the all-purpose flour, baking soda, and salt. Add this dry combine to the creamy combination and beat all of it collectively.
4. Finally, it is time to add these chopped macadamia nuts and chocolate chips. Stir them into the cookie dough, ensuring they’re well-distributed.
5. Cover this cookie dough and refrigerate it for a number of hours and even in a single day. This step helps to boost the flavors and textures.

When you are able to bake, observe these last steps:

1. Preheat your oven to 375°F (190°C).
2. Drop spoonfuls of the chilled cookie dough about 2 inches aside on the baking sheets.
3. Pop these cookie sheets within the oven and bake for 10 to 12 minutes, or till your cookies flip a scrumptious golden brown.
4. After baking to perfection, enable the cookies to chill earlier than serving. 

Conclusion:

The well being advantages of macadamia nuts make them a dietary powerhouse. These buttery delights are full of heart-healthy monounsaturated fat, fiber, and minerals, which might be important for our total well-being. They are typically secure and yummy for most individuals, even pregnant, breastfeeding girls, and children. But like with any meals, there is likely to be some uncommon circumstances the place they trigger issues. Allergies to macadamia nuts are uncommon, however they’ll occur. So, whether or not you munch on them as a snack or use them in your favourite dishes, simply hold an eye fixed out for any dangerous reactions. 

ALSO READ: 15 Incredible Health Benefits Of Walnut