Macadamia (family Proteaceae) is an evergreen tree grown mainly in Australia, South America, and Africa continents (1). The macadamia nuts contain 75% oil, proteins, carbohydrates, mineral matter, and fiber (2).
macadamia nuts are good as they are rich in essential trace elements like calcium, iron, phosphorus, magnesium, and potassium, and vitamins such as thiamine (B1), riboflavin (B2), retinol (A1), and niacin (B3) (3).
Macadamia oil is healthier than olive oil and other nuts as it contains the highest amount of monounsaturated fatty acids (MUFAs), predominantly oleic and palmitoleic acids (4).
Nutritional value of Macadamia nuts
According to the USDA National Nutrient Database, Sweet, tasty, and mouth-watering macadamia nuts are being increasingly recognized as a valuable source of nutrients with several health benefits.
Compound |
Amounts per 100 g. |
| Energy | 718 kcal |
| Protein | 7.91 g |
| Total lipid ( Fat)s | 75.77 g |
| Carbohydrates | 13.82 g |
| Dietary Fiber | 8.6 g |
| Sugar | 4.57 g |
| Vitamins | |
| Folates | 11 µg |
| Niacin | 2.47 mg |
| Thiamin | 1.19 mg |
| Pantothenic acid | 0.76 mg |
| Pyridoxine | 0.27 mg |
| Vitamin A | 0 IU |
| Vitamin C | 1.2 mg |
| Vitamin E | 0.54 mg |
| Minerals | |
| Calcium | 85 mg |
| Iron | 3.69 mg |
| Magnesium | 130 mg |
| Phosphorous | 188 mg |
| Manganese | 4.13 mg |
| Zinc | 1.30 mg |
| Sodium | 5 mg |
| Potassium | 368 mg |
| Copper | 0.76 mg |
| Selenium | 3.6 µg |
Macadamia nuts benefits
1. May prevents arthritis
They are helpful in the prevention of arthritis. A study suggested that they inhibit the growth of Proteus mirabilis, thus blocking the microbial trigger of rheumatoid arthritis (5).
2. Possibly good as an Antidiabetic
They are high in monounsaturated fats, like palmitoleic acid which can help individuals with type-2 diabetes (6). It improves hyperglycemia and hypertriglyceridemia by increasing insulin sensitivity (7).
3. May keep heart healthy
The rich unsaturated fatty acids namely palmitoleic acid and oleic acid of macadamia nuts may help in lowering the risk of cardiovascular diseases (8).
Its oil improves the balance between omega 6 and omega 3 fatty acids, thus facilitating blood circulation through the coronary arteries (9).
4. Possibly reduce weight
They are high in monounsaturated fatty acids (10). Monounsaturated fatty acids are good for health it does not add up to the body weight and improve the lipid profile (11).
5. Glowing skin
Palmitoleic acid, tocotrienols, and squalene are found in macadamia oil effectively hydrate dry and rough skin. It also reduces the appearance of fine lines including those around the eyes, and is effective at preventing sunlight-induced oxidative stress to the skin (2,12).
6. May reduces cholesterol
Help in increasing the HDL and decreasing the LDL of the body. As the nuts are rich in MUFA and have a high percentage of palmitoleic acid. Therefore it may keep a check on the cholesterol level of the body (13).
7. May have antimicrobial properties
Macadamia nuts showed potent growth inhibition toward a panel of bacteria including Staphylococcus aureus, Streptococcus pneumoniae, Escherichia coli, and Neisseria gonorrhoeae, and against some fungal species such as Candida albicans and Cryptococcus neoformans (5).
8. May have antioxidant property
Tocopherols, tocotrienols, and squalene of macadamia nuts have antioxidant properties. Along with this it also has flavonoids, vitamin E, and selenium which have a strong antioxidant capacity, helping your body fight free radicals (14,15).
9. May prevent Alzheimer’s disease
Research shows a promising possibility of preventing age-related brain dysfunction such as Alzheimer’s disease (17). The essential nutrients, like Palmitoleic acid, vitamins, folate, and flavonoids also prevent brain cell damage (18).
10. May acts as a stress Buster
Research study demonstrates that the consumption of these nuts helps in reducing oxidative stress, thrombosis, and inflammation, the risk factors for coronary artery disease, despite an increase in dietary fat intake (19).
Side effects of Macadamia nuts
Although they are good there are some side effects of eating these nuts too. People who have having allergy to nuts should not eat macadamia nuts.
1. Allergy
Macadamia nuts are considered safe with no side effects. But if you are allergic to other nuts then you must avoid eating macadamia nuts also. Mainly children who are allergic to nuts should especially avoid eating macadamia nuts (20).
2. Selenium toxicity
It contains selenium. Although selenium in the right amount is good for arthritis and the heart. Excess selenium causes side effects like depression, gastrointestinal disturbances, and excessive tooth decay (21).
Simple recipes for macadamia nuts
1. As a snack
Roasted nuts are good in taste and can be used as a snack.
2. Macadamia milkshake
A fresh milkshake with macadamias like almond and cashew is not only good for health but also a refreshing drink.
3. Salad
Sprinkle macadamia nuts with coconut and add up to the taste of salad and health.