Health Benefits of Macadamia Nuts

The Ultimate Superfood: Health Benefits of Macadamia Nuts

Macadamia nuts are a tree nut known for their rich, buttery taste and creamy texture. Though commonly referred to as a “nut”, they’re not actually a true nut. They are the nutrient-dense seeds of the macadamia tree, a tropical evergreen native to north-eastern Australia. 


Macadamia trees grow well in areas with warmer weather and high humidity. They are grown in other parts of the world such as Hawaii, Costa Rica, and South Africa. Read about our story to learn why we grow our macadamias in South Africa.

Health Benefits Of Macadamia Nuts

Macadamia nuts are a favorite among the health conscious, and for good reason. They are a delicious, healthy snack that packs a powerful dose of nutrition in each handful. Not only will they keep you satisfied and sustained throughout your day, they may help you to live a longer, healthier life. 

Here’s a more detailed look at what makes macadamia nuts the ultimate superfood:

Macadamias Contain Healthy Fats To Protect Your Heart And Your Brain

Macadamia nuts are a rich source of monounsaturated fats (MUFAs). In the past, fat was broadly categorized as “bad”. But, we now have a much better understanding of the nuanced role that fats play in a balanced, healthy diet. 
Research has shown that MUFAs can help lower LDL (“bad”) cholesterol, lower blood pressure, decrease inflammation, and decrease your overall risk of heart disease. One meta-analysis showed that regularly consuming macadamia nuts can reduce blood cholesterol, a major risk factor for heart disease1.
MUFAs are also good for your brain health. Studies have shown they have an anti-inflammatory effect and may help protect against Alzheimer’s and Parkinson’s diseases2.

Macadamia Nuts Have An Ideal Ratio Of Omega-3s To Omega-6s

Macadamias are a great source of omega-3 fatty acids, which have many health benefits for your body and your brain:

  • They can reduce chronic inflammation, a key contributor to heart disease and cancer.
  • They also may reduce anxiety and depression3.
  • They support brain health and may protect against a decline in age-related brain function. 
  • Omega-3 fatty acids may reduce the risk of cardiovascular disease4 by lowering blood pressure and preventing the formation of blood clots in the arteries. 

Research shows that having a higher percentage of omega-3s in comparison to omega 6s is best for optimal health5. Macadamias are lower in omega-6 fatty acids than most other nuts, and they boast a higher level of omega-3s. 

Macadamias Are One Of The Richest Plant Sources Of Omega-7s

Macadamia nuts are a rare source of palmitoleic acid, an omega-7 fatty acid. In fact, they’re one of the richest plant sources of this lesser known, but majorly important fatty acid. 

Emerging research indicates that palmitoleic acid may improve cardiovascular health, offer protection against insulin resistance, and may help boost our immune systems.

 Macadamia Nuts Are A Nutrient Powerhouse For Optimal Health

Macadamias are a calorie-dense food with a macro ratio that will give you balanced and sustained energy. One ounce (10-12 nuts) contains:

  • 204 calories
  • 23 grams of fat
  • 2 grams of protein
  • 4 grams of carbs 

Macadamias are also rich in several important vitamins and minerals that enhance your physical and mental health. A handful of macadamias can provide you with beneficial amounts of:

  • Magnesium - crucial for brain and heart health, nerve function, energy production, and much more. 
  • Copper - boosts collagen production, supports blood health, may prevent cancer.
  • Manganese - helps with bone health, also skin, hair, and nails.
  • Thiamin (vitamin B) - supports energy production and nerve function.
  • Selenium - boosts immune function, thyroid health, and hair and nail health.
  • Zinc - helps boost our immune system.
  • Iron - crucial for blood health and maintaining energy levels.

Fuelling your body with these nutrients helps to keep your body and mind at peak performance throughout the day. 

Macadamias Contain Antioxidants That Restore Cells And Fight Inflammation

Macadamias have two especially powerful antioxidants: flavonoids and tocotrienol (vitamin E). 

These antioxidants protect your body from damage caused by free radicals. Free radicals are unstable molecules that can cause cell damage. This can lead to cancer, heart disease, Alzheimer’s disease, and other health problems. They also are major contributors to the aging process.

Flavonoids are known for their ability to repair and restore damaged cells, reduce inflammation, and fight chronic diseases.

Tocotrienol is another important antioxidant found in macadamias. Tocotrienol is a form of vitamin E that may reduce cholesterol and protect against cancer.

Macadamia Nuts Can Be Helpful in Regulating Your Metabolism

Macadamia nuts are a low-glycemic index (GI) food due to their balance of high fiber, protein and good fats. This means you will feel satisfied without spiking your blood sugar. And you’ll feel full for longer, which can be helpful if you’re trying to lose weight.  

As a low GI food that won’t spike blood sugar, macadamias are a great snack for those who are insulin-resistant and/or need to follow a diabetic diet. 

Although macadamias are high in calories, they can still be a helpful tool to lose weight and prevent metabolic syndrome (high blood pressure, high blood sugar, high cholesterol, etc.).

Consuming Macadamia Nuts Can Improve Your Gut Health

Macadamia nuts are an excellent source of dietary fiber. One ounce contains roughly 2-3 grams of fiber – as much fiber as a slice of whole wheat bread!

Dietary fiber is essential for good gut health. It helps to promote regular bowel movements and reduce constipation. Fiber binds to cholesterol in the gut, preventing it absorption into the bloodstream. 

The soluble fiber contained in macadamia nuts acts as a natural prebiotic which promotes your beneficial gut bacteria. Having good gut flora plays a key role in many aspects of our health.  It keeps our immune system strong, reduces inflammation, helps us manage oxidative stress and maintain a healthy weight.

Consuming Macadamia Nuts Can Improve Your Gut Health

Macadamia nuts are an excellent source of dietary fiber. One ounce contains roughly 2-3 grams of fiber – as much fiber as a slice of whole wheat bread!

Dietary fiber is essential for good gut health. It helps to promote regular bowel movements and reduce constipation. Fiber binds to cholesterol in the gut, preventing it absorption into the bloodstream. 

The soluble fiber contained in macadamia nuts acts as a natural prebiotic which promotes your beneficial gut bacteria. Having good gut flora plays a key role in many aspects of our health.  It keeps our immune system strong, reduces inflammation, helps us manage oxidative stress and maintain a healthy weight.

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Resources:

  1. https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.29.1_supplement.923.6
  2. https://pubmed.ncbi.nlm.nih.gov/21539488/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
  5. https://pubmed.ncbi.nlm.nih.gov/12442909/