When it comes to eating healthy, a food that is high in calories and fat may not be our best choice. But with this new nut on the block……this is what makes them healthy! Macadamia has now made its foray into the market, joining other nuts like walnuts and almonds.
Macadamia has the highest amount of fat compared to other nuts. This is found in the form of- monounsaturated fatty acids. These nuts are native to Australia where they thrive in warm, sunny weather.
Let us take a look at the health benefits of Macadamia:
Heart Health: Being high in monounsaturated fatty acids, these nuts are beneficial for heart health. They are composed of good fats which help reduce cholesterol and triglyceride levels. Lowering unhealthy fat can help reduce the risk for cardiovascular diseases. Studies have been done that show this positive association (1). This nut boasts a higher monounsaturated fat percentage than even olive oil. Olive oil contains 55-83% MUFA, while macadamia contains 82.6%.
Functional Properties: Foods like nuts, seeds and dry fruits are being extensively studied for their natural functional properties. These properties are then used to develop nutritional or active foods. Focussing on nuts, they provide a good amount of energy and give a feeling of satiety. In addition, the vitamins and minerals they contain help to control conditions such as diabetes, obesity and cardiovascular disease. Macadamia nuts contain monounsaturated fatty acids, fiber, potassium, magnesium, copper, vitamin E and arginine (2). Including nuts as a healthy snack provides health benefits, prompting the Food and Drug Administration to term them as ‘heart healthy’ foods (3).
Protection against cancer: Due to the presence of Vitamin E, macadamia nuts help prevent cell damage by destroying free radicals that accelerate cell ageing. This stops disease from occurring in the body. Phytonutrients like- flavonoids, phenolic acids help fight cancer. (4)
Fiber: Macadamia contains both soluble and insoluble fiber which supports gut health. Copper helps in the uptake of iron by the body and helps with enzymatic reactions.
Brain health: Neurotransmitters in the brain help send out signals, they require copper, B vitamins magnesium and manganese for their optimal functioning. Healthy fat improves brain functioning. It enhances skills like memory and speech. Macadamia nuts contain oleic and palmitoleic acid that protect brain cells. These healthy fats also boost mood and prevent degenerative neurological diseases like Alzheimer’s.
You can get the health benefits of Macadamia in many ways- The nuts can be used in cooking, baking, sprinkled over salads or eaten as a healthy snack. The oil of this nut can be used in small amounts for cooking or can be drizzled over vegetables and salads. Macadamia oil is now being used in cosmetic preparations for skin and hair health.
As good as Macadamia seems, the nut comes loaded with fat and is high in calories. While enjoying its benefits, we need to pay attention to portion control and how these nuts are used. 100 g of Macadamia clocks up almost 700 kcal! Which is very high. The net nutritional value of the nut is decreased if it constitutes a small part of an otherwise unhealthy snack. E.g.- Calorie laden desserts, cakes or cookies. Avoid buying salted nuts, especially if you suffer from high blood pressure or a heart ailment. Macadamia nuts can be eaten as a healthy snack along with almonds and walnuts. You can also crush the nut and sprinkle over sugar free smoothies, soups or healthy salads.
Whole nuts can be bought and stored in airtight containers. They can even be roasted, care should be taken that no moisture is allowed to get into the container. This can cause them to spoil or become rancid.
References:
1. Macadamia Nuts and Cardiovascular Disease Risk Factors: A Review of Clinical Trials FASEB J April 2015 29:923.6
2. - De Lira-García, C., Bacardí-Gascón, M. and Jiménez-Cruz, A. (2012) Effect of the Consumption of Nuts, Seeds and Oils on Biochemical Scoreboards and the Corporal Weight: Systematic Review. Hospitable Nutrition, 27, 4.
3. Vadivel, V., Kunyanga, C. and Biesalski, H. (2012) Health Benefits of Nut Consumption with Special Reference to Body Weight Control. Nutrition, 28, 1089-1097
4. Chen CY1, Blumberg JB. Phytochemical composition of nuts. Asia Pac J Clin Nutr. 2008;17 Suppl 1:329-32
With inputs from:
1. http://foodfacts.mercola.com/macadamia.html
2. https://draxe.com/macadamia-nuts/
3. http://www.livestrong.com/article/360245-are-macadamia-nuts-healthy/
4. Rengel, A. , Pérez, E. , Piombo, G. , Ricci, J. , Servent, A. , Tapia, M. , Gibert, O. and Montet, D. (2015) Lipid Profile and Antioxidant Activity of Macadamia Nuts (Macadamia integrifolia) Cultivated in Venezuela. Natural Science, 7, 535-547. doi: 10.4236/ns.2015.712054.
5. http://www.stilltasty.com/Fooditems/index/17610
6. http://www.livestrong.com/article/556925-how-to-keep-macadamia-nuts-fresh/