When it comes to snacking, nuts are always a great option. Not only are they delicious, but they are also packed with nutrients that can benefit your health in numerous ways. One type of nut that has been gaining popularity in recent years is the macadamia nut.
Macadamia nuts are buttery, delicious nuts that are packed with nutrients. These creamy nuts originating from Australia and New Zealand offer some awesome health perks. Let’s look at 10 research-backed ways that macadamia nuts can boost your health.
1. Excellent Source of Healthy Fats
Macadamia nuts contain heart-healthy monounsaturated fatty acids like oleic acid 1 ↗. In fact, they have the highest fat content of any nut – over 75% of their weight comes from fat! 2 ↗.
They also provide polyunsaturated fatty acids like omega-3 and omega-6. These healthy fats reduce inflammation and lower heart disease risk 3 ↗.
2. Packed with Antioxidants
Macadamia nuts contain high levels of antioxidants like flavonoids, tocopherols and selenium 4 ↗.
These compounds fight cell damage by neutralizing free radicals and reducing oxidative stress 5 ↗. Eating macadamia nuts may boost your antioxidant defenses.
3. Improve Heart Health
The monounsaturated fatty acids, fiber, plant sterols, antioxidants and minerals in macadamia nuts support heart health in various ways 6 ↗.
Studies show they can lower LDL cholesterol, triglycerides and blood pressure 7 ↗. Macadamia nuts are a heart-healthy food you should add to your diet.
4. Help Control Blood Sugar
The healthy fats and fiber in macadamia nuts help slow digestion and stabilize blood sugar levels 8 ↗. Their low carbohydrate content also minimizes their impact on blood sugar.
Studies show macadamia nuts can improve markers of blood sugar control 9 ↗.
5. Support Gut Health
Macadamia nuts are a prebiotic food, meaning they contain special types of fiber that feed the beneficial bacteria in your gut 10 ↗.
This helps improve digestive health and immunity. The manganese in macadamia nuts also helps synthesize important gut proteins.
6. Contain Essential Nutrients
Macadamia nuts provide many important vitamins and minerals like B vitamins, magnesium, potassium, calcium, iron and manganese 2 ↗.
Just one serving meets your daily manganese needs, which is important for bone health, metabolism and blood sugar regulation.
7. Help You Lose Weight
Several studies have found that people who eat nuts tend to have lower body weights 11 ↗.
The healthy fats, fiber and nutrients in macadamia nuts support weight loss by promoting fullness, boosting metabolism and reducing fat storage.
8. Reduce Inflammation
Inflammation is a natural response of the immune system, but chronic inflammation contributes to many diseases like diabetes, cancer and autoimmune disorders.
The antioxidants and healthy fats in macadamia nuts fight inflammation and protect cells from damage 12 ↗. Adding them to your diet can help lower inflammatory markers.
9. May Protect Brain Health
Some studies have linked nut consumption with better brain health and cognition in older adults 13 ↗.
The antioxidants and healthy fats in macadamia nuts may help reduce oxidative damage and protect brain function.
10. Easy to Add to Your Diet
Macadamia nuts have a mild, buttery flavor that makes them perfect for eating raw or adding to recipes. Try adding them to salads, yogurt, oatmeal and baked goods for extra nutrition and crunch. With all their nutritional benefits, they make a great daily snack.
