How Macadamia Nuts Help Promote a Healthy Lifestyle
Nutrient Content (1 oz)
Vitamins
Good Source of:
- Thiamin- 13%
Also a Source of:
- Vitamin B6- 5%
Minerals
Excellent Source of:
- Managanese- 43%
Also a Source of:
- Copper- 8%
- Magnesium- 8%
- Phosphorus- 6%
- Selenium- 5%
- Iron- 4%
Other
Also a Source of:
- Fiber
- Antioxidants – Flavonoids
- Monounsaturated Fatty Acids
- Omega 6 Fatty Acids
- Phytosterols
*All nutritional Info From (1)
How Macadamias Prevent Chronic Disease
How Macadamias Prevent Cancer
Overall nut consumption with a serving size of 1-1.5 ounces per day at least 5 times per week has been shown to reduce cancer rates (2).
- Macadamia nuts have not been extensively studied, and in terms of high levels of bioactive components, macadamias fall short compared to almonds, pistachios, and walnuts. But, they are still a great resource for cancer prevention. They contain one of the highest flavonoid contents out of all nuts. Flavonoids are powerful phytochemicals with potent anti-cancer properties. High consumption is associated with reduced cancer incidence (3).
- Macadamias are also an excellent source of phytosterols, plant compounds that exhibit antiinflammatory, anticancer properties (4).
How Macadamias Prevent Cardiovascular Disease
- Studies have shown that macadamia nuts reduce cholesterol levels and prevent oxidation of cholesterol as well (5).
- Oxidation of high amounts of cholesterol can lead to atherosclerosis, or the buildup of plaque on the arterial walls.
- Atherosclerosis can develop silently in your body, without notice, and eventually lead to clots that cause heart attacks and stroke (6).
- Oxidation of high amounts of cholesterol can lead to atherosclerosis, or the buildup of plaque on the arterial walls.
- Development of heart disease is strongly related to inflammation levels. Poor diet and stressors can increase inflammation in the cardiovascular system and increase risk of disease. Macadamias have been shown to reduce some markers of inflammation (7).
- Nuts are often very high in polyunsaturated fatty acids, but macadamias are actually low, comparatively, and have higher levels of monounsaturated fatty acids. Both fats are healthy, but serve slightly different functions, so it is great to incorporate macadamias for the variation in nutrient intake.
- Another thing to note is that macadamias are one of the highest sources of saturated fatty acids among nuts, so overconsumption should be strongly avoided as they are dense in calories.
How Macadamias Prevent Diabetes
Nut consumption is associated with improved function and output of the factors involved in blood sugar control. One metric that is really important for diabetes prevention is glycemic index. High glycemic index foods like white bread spike blood sugar levels, and consistent spikes cause dysfunction in organs like the pancreas as excess stress is placed on it to regulate blood sugar levels. Macadamias are almost entirely fats and protein, so their impact on blood sugar is minimal.
- Nut consumption has been shown to reduce diabetes risk by 13% when consuming 1.5 ounces (one handful) at least 4 times a week. (8).
Macadamias Promotes a Number of Health Benefits
How Macadamias Promote Mental Health
Nut consumption is associated with reduced symptoms of depression (9). This benefit is strongly related to the healthy fat source in macadamia nuts, and also to the positive impact macadamias have on your gut microbiome.
How Macadamias Help Digestion
As mentioned above, macadamias help promote a healthy gut microbiome. Maintaining gut health helps with nutrient absorption and, as a result, energy level (10). This benefit is mainly attributed to the fiber content, as fiber is the food of the good bacteria in the gut and helps regulate bowel movements (11).
How Macaamias Combat Appearance of Aging
Macadamias are one of the best sources of palmitic acid, a compound found in human skin that drops dramatically with age. Topical application of macadamia oil can reverse this issue and combat the appearance of aged skin (12).
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