advantages of eating Macadamia Nuts
Health Benefits Of Macadamia Nuts : Macadamia nuts are a great source of nutrients like fiber, proteins, healthy fats, potassium, phosphorus, calcium, magnesium, B-complex vitamins and vitamins A and E.
Macadamia nuts are tree nuts that have a subtle, butter-like flavor and creamy texture.
Native to Australia, macadamia trees are now grown in various places around the world, such as Brazil, Costa Rica, Hawaii, and New Zealand.
In addition to being a tasty snack, macadamia nuts have several health benefits such as fighting free radicals, improving intestinal function, promoting weight loss and preventing diabetes and heart disease.
Although macadamia nuts have several benefits, they are considered to be a high-calorie snack. Every 100 grams of macadamia nuts contains 752 calories, which is why they should be consumed in moderation. To obtain all of the benefits that they can offer, it is important to incorporate them in a healthy, balanced diet, as guided by a registered dietitian.
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- Rich in nutrients
- Loaded with antioxidants
- May boost heart health
- May reduce your risk of metabolic syndrome
- May aid weight loss
- May improve gut health
- Helping to lower cholesterol
- Preventing diabetes
- Improving bowel function
- Preventing cancer
- Delaying aging
- Improving brain function
Rich in nutrients : Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. One ounce (28 grams) offers (1Trusted Source):
Calories: 204
Fat: 23 grams
Protein: 2 grams
Carbs: 4 grams
Sugar: 1 gram
Fiber: 3 grams
Manganese: 58% of the Daily
Value
Thiamine: 22% of the DV
Copper: 11% of the DV
Magnesium: 9% of the DV
Iron: 6% of the DV
Vitamin B6: 5% of the DV
Macadamia nuts are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels (2Trusted Source). These nuts are low in carbs and sugar and have a moderate fiber content. This combination makes them unlikely to spike your blood sugar levels, which may be especially beneficial for people with diabetes
Loaded with antioxidants : Like most nuts, macadamia nuts are a great source of antioxidants.
Antioxidants neutralize free radicals, which are unstable molecules that can cause cellular damage and increase your risk of conditions like diabetes, Alzheimer’s disease, and heart disease (4Trusted Source, 5Trusted Source).
Additionally, macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol (4Trusted Source).
Furthermore, this nut is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels. These compounds may even protect against cancer and brain diseases
May boost heart health : Interestingly, a small study in people with high cholesterol noted that a diet rich in macadamia nuts reduced levels of this blood marker as much as a heart-healthy, low-fat diet recommended by the American Heart Association
May reduce your risk of metabolic syndrome : Metabolic syndrome is a cluster of risk factors, including high blood sugar and cholesterol levels, that raise your risk of stroke, heart disease, and type 2 diabetes . Research shows that macadamia nuts may protect against both metabolic syndrome and type 2 diabetes.
For instance, one recent review linked diets rich in tree nuts, including macadamia nuts, to reductions in fasting blood sugar levels. The diets included in this review had people eat 1–3 ounces (28–84 grams) of tree nuts per day. They experienced significantly improved levels of hemoglobin A1c, a marker of long-term blood sugar control
May aid weight loss : Research further shows that a portion of the fats in nuts may remain in the nut’s fibrous wall during digestion. Thus, macadamia and other nuts may provide fewer calories than previously thought
May improve gut health : Macadamia nuts contain fiber, which can benefit your digestion and overall . As is the case with most nuts, the soluble fiber in macadamia nuts can act as a prebiotic, meaning that it helps feed your beneficial gut bacteria
Helping to lower cholesterol : The palmitoleic acid present in macadamia nuts helps reduce LDL cholesterol and triglycerides that contribute to the formation of fatty plaques in arteries. These plqaures make arteries narrower and less flexible, causing atherosclerosis that can lead to heart attack, heart failure and stroke.
Furthermore, tocotrienols, a form of vitamin E present in macadamia nuts, act as antioxidants, and help to reduce cellular damage caused by oxidative stress. They also help to reduce blood cholesterol levels.
Preventing diabetes : Some studies show that macadamia nuts protect against the development of metabolic syndrome and blood sugar spikes, which can eventually develop into diabetes.
Improving bowel function : Macadamia nuts contain soluble fibers that improve digestion and regulate bowel function.
The soluble fibers in this nut also contain natural prebiotic action that help to reduce intestinal inflammation and prevent conditions like irritable bowel syndrome, ulcerative colitis and Crohn’s disease.
Preventing cancer : Some studies show that the flavonoids and tocotrienols present in macadamia nuts have antioxidant and anti-inflammatory effects. This can help to reduce cellular damage to cells and therefore help to prevent or help fight cancer. However, studies in humans are still needed.
Delaying aging :The antioxidants present in macadamia nuts, like vitamin E, prevent the formation of free radicals that damage cells and delay skin aging.
Furthermore, macadamia nuts are also rich in vitamin A, which is responsible for repairing skin damage and keeping the skin and mucous membranes intact.
Improving brain function : The antioxidant effect of tocotrienols present in macadamia nuts reduces damage to brain cells and can prevent the development of Alzheimer’s and Parkinson’s diseases. However, more studies in humans are still needed.
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