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Macadamia Nuts

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Macadamia Nuts Nutritional Information (per 100g)

Water: 1.4 g
Calories: 718 kcal
Protein: 7.9 g
Carbohydrate: 13.8 g
Dietary fiber: 8.6 g
Sugars: 4.6 g
Fat: 75.8 g
Saturated fat: 12.1 g
Monounsaturated fat: 58.9 g
Polyunsaturated fat: 1.5 g
Vitamin C: 1.2 mg
Vitamin B1: 1.2 mg
Vitamin B2: 0.2 mg
Vitamin B3: 2.5 mg
Vitamin B6: 0.3 mg
Vitamin B9: 11 μg
Vitamin E: 0.5 mg
Calcium: 85 mg
Iron: 3.7 mg
Magnesium: 130 mg
Phosphorus: 188 mg
Potassium: 368 mg
Sodium: 5 mg
Zinc: 1.3 mg

Macadamia nuts are a nut native to Australia, the oil of which is widely used in skincare and cosmetic products. Sometimes used as a cooking or drizzling oil, macadamia nuts are most often as nuts, whether that’s just salted or spiced or cooked in stir fries and glazes. Often seen covered in chocolate, the macadamia nut is actually extremely nutritionally balanced (although very high calorie), and despite its high fat levels, has been proven to reduce cholesterol. With proven health benefits and a lot of delicious heart-healthy fats; the macadamia nut is a must have food for cardiovascular health.

Nutritionally, macadamia nuts are extremely high in monounsaturated fats: 100g contains 740 calories and 59g of monounsaturated fats, as compared to 12g of saturated fats. Monounsaturated fat intake has been linked to better heart health, as we’ll see below, so this is a good thing (despite the calories). On top of that, macadamia nuts contain 32% DV of magnesium, 20% DV of iron, 14% DV of B6 and 9% DV of zinc. Iron, zinc, and magnesium are all the source of common mineral deficiencies, and can lead to everyday issues such as tiredness, poor male sexual health, and poor athletic performance. On top of that, vitamin B6 is essential for formation of red blood cells, so avoid all these deficiencies if you can.

Macadamia nuts have more than just a solid nutritional profile, however. Despite what you may think about such a high fat, high calorie food having positive effects on cardiovascular health, macadamia nuts are fantastic for long term health. Supplementing the diet with macadamia nuts has been proven to lower total and LDL cholesterol (‘bad’ cholesterol), both in healthy participants, and those subjects already with high cholesterol. In addition, macadamia nuts reduce the risk factors for coronary artery disease, the most common killer in the western world. If ever there was proof needed that fat doesn’t make you fat, look no further!

In addition, nuts as a whole, when studied, show promising effects. One study showed that frequent nut consumption has a positive effect on the proliferation of cancer and on free radical damage. In addition, nuts can help protect against cardiovascular disease; and even lower your risk of gallstone disease.