Macadamia nut grows on the Macadamia tree, which is native to Australia. However, they can be found in other regions, including Hawaii, California, and Florida.

The first Macadamia nut trees were brought to Hawaii by William Purvis, a Big Island plant collector and investor, after a trip to Australia in 1881. Purvis planted his trees among a few sugar cane fields on the Hamakua Coast to serve as windbreaks. It was not until 1925 when the first commercial Macadamia tree plantation was established in Honolulu by businessman Ernest Van Tassel. The industry took off in 1934, and to date, approximately 90% of macadamia nuts come from Hawaii.

Macadamia nuts taste creamy, similar to fresh coconut meat. They are incredibly versatile and can be used in almost all types of meals, from salads to main dishes, snacks to desserts.

Like most nuts, Macadamia nuts are full of healthy fats, vitamins, minerals, and many other healthy nutrients. Continue reading to learn more about the benefits you can get from munching Macadamia nuts.

Health Benefits of Macadamia Nuts

Reduce the risk of heart disease

Macadamia nuts are packed with monounsaturated fat (the good fat), which helps lower cholesterol. According to studies, eating adequate amounts of macadamia nuts every day for four weeks can reduce your total cholesterol by about 3%. Eating foods rich in good fats, such as Macadamia nuts, instead of saturated fats, can help prevent cardiovascular diseases, such as heart attack or heart failure.

Lower blood pressure levels

One of the benefits of eating Macadamia nuts is the improvement of metabolic syndrome, a cluster of conditions that increases the risk of chronic diseases like diabetes, and high blood pressure.

Monounsaturated fatty acids found in Macadamia nuts can lessen the effects of metabolic syndrome. Macadamia nuts are high in monounsaturated fatty acids. A 30 gram of Macadamia nuts contains about 17 grams of monounsaturated fat.

Reduce the risk of cancer

Tocotrienols are an essential vitamin E that helps prevent cancer, and Macadamia nuts contain lots of this vitamin. It also contains flavonoids, another cancer-fighting plant compound. That said, consuming a sufficient amount of macadamia nuts may help protect against cancer.

Boost brain health

Tocotrienols are also beneficial in protecting the brain from cognitive diseases such as Alzheimer’s and Parkinson’s. Macadamia nuts are also filled with antioxidants that can combat free radicals and prevent oxidative stress that causes a decline in learning ability and a decrease in memory retention.

May help with weight loss

Macadamia nuts are one of the best foods to include in your diet meal plans. However, note that this nut is high in calories, so you should watch how many macadamia nuts you eat in a day. On the other hand, this nut is rich in good fat and fiber, which can give you the energy you need while keeping you feeling full for longer.

The best thing to do is to add a few pieces of macadamia nuts to your diet and stay full for a long time. Just make sure that you eat raw macadamia nuts because the roasted or salted ones might not give the exact benefits you are expecting.

Adding Macadamia nuts to your diet is also very easy. You can find several recipes to add this nut to your daily meals. Additionally, you can always eat them raw without cooking. Make sure to follow the recommended serving amount of macadamia nuts to reap its benefits and weight gain.

Improve gut health

One of the top benefits of macadamia nuts is that they improve digestion and overall gut health. Macadamia nuts contain high amounts of soluble fiber that acts like a prebiotic. As your gut bacteria ferment this prebiotic fiber, it leads to short-chain fatty acid gasses beneficial to the lining of the gut.

This process boosts the production of the ‘happy hormone’ called serotonin and influences hormones responsible for managing weight, appetite, blood sugar levels, and the immune system. So, by eating macadamia nuts rich in soluble fiber acting as prebiotic, you are stimulating a healthy colony of gut bacteria to benefit your overall health.

Also, soluble fiber promotes regular bowel movement and reduces cholesterol levels as well.

Decrease the risk of diabetes

According to studies, consuming macadamia nuts can have a significant impact on reducing diabetes. The high “good fat” content of macadamia nuts has been found to reduce blood sugar and lower the risk of type 2 diabetes. Moreover, if a person has type 2 diabetes, adding macadamia nut to their diet can help them reduce the risk factors related to this disease.

However, if you have type 2 diabetes, it is best to consult your doctor before adding macadamia nuts to your diet to help make sure it is suitable to consume beside your prescribed medications. Your doctor and a nutritionist or dietitian can better assist you in creating a healthier diet to prevent diabetes.

Decrease the risk of diabetes

How Many Macadamia Nuts Can I Eat Per Day?

In general, nutritionists recommend consuming up to a handful of macadamia nuts per day, which is approximately 30 grams or 15 whole nuts daily. This amount can provide you with health benefits. However, the calorie content per nut varies, so you should be careful about that. As a basis, a 30 gram of calories usually contains about 204 calories, which is considered high. Be cautious about the kind of food you eat besides macadamia nuts to avoid having a high-calorie diet.

Macadamia Nuts Nutrition Facts

According to the USDA, an ounce of macadamia nuts provides the following nutrients:

  • 2.2 grams of protein
  • 17 grams of monounsaturated fat
  • 0.4 grams of polyunsaturated fat
  • 9% magnesium
  • 104 mg of potassium
  • 2.4 g carbohydrate (dietary fiber)
  • 5% iron
  • 2% calcium
  • 0 cholesterol
Macadamia Nuts Nutrition Facts

Bottom Line

Macadamia nuts have become so popular among people living a healthy lifestyle, but these nuts are not just a diet trend, they are scientifically proven to be healthy, not to mention tasty. You can have them as is as a daily snack or mix them in your salads.

If you want to reap the health benefits from eating macadamia nuts, order your macadamia nuts online from Dr. Paulo’s Kona Coffee and Macadamia Nut Farms straight from soils of Hawai’i! You can choose from our selection of natural, salted, and chocolate-covered macadamia nuts. Head over to our website to shop for our products!