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Macadamia nuts: Properties and benefits

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Do you like nuts? If so, you should know that the macadamia variety is a nut that, in addition to having a slightly buttery flavour, contains a number of optimal health properties such as improving heart health, digestion and weight control.

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What are macadamia nuts and what are their properties?

Macadamia nuts are a nut that comes from the Proteaceae family, a tropical Australian oak tree. Today, one of the largest producers of macadamia nuts is Hawaii, but also Australia, Kenya and South Africa.

Moreover, thanks to modern cultivation, they are already widely consumed in the USA. There are up to ten different varieties of Macadamia nuts, but only two are suitable for consumption: Macadamia Integrifolia and Tetraphylla.

They contain a valuable source of nutrients, in particular monounsaturated fatty acids, as well as magnesium, copper, manganese or vitamin B1. Normally, after the nuts are harvested, they are roasted and salted and can be ingested in a variety of ways, including macadamia oil, not only for cooking, but also used in beauty rituals for its properties for the skin.

Benefits of macadamia nuts

Macadamia nuts contain many properties and a high nutritional value, so they have enormous positive health benefits. In fact, recent research published in March 2021 in the National Library of Medicine (NIH) concluded that, in addition, the different changes in the composition of the nuts during roasting further contribute to the quality of this product.

Thus, among its benefits, the most prominent include:

1. Lower cholesterol

Some studies confirm the fact that macadamia nuts are very good for heart health, as is clear from other research published in the National Library of Medicine (NIH), in which expert nutritionists claim the benefits of including them in a healthy diet to lower cholesterol and thus reduce the risk of cardiovascular disease.

2. Improve blood sugar levels

Macadamia nuts contain a number of micronutrients and other bioactive compounds that improve blood sugar levels, thereby counteracting the negative effects of diabetes, according to research also published in the NIH, which explains that regular consumption is associated with the prevention and improvement of type 2 diabetes.

3. They help you lose weight

Following a weight loss diet that includes macadamia nuts is one of the best options to follow. Because they are low in carbohydrates, they are a good way to help you lose a few extra pounds.

4. May support gut health

All nuts in general contain fibre, and dietary fibre can have beneficial effects on the gut microbiota, thus promoting good gut microbiota and digestive health.

5. May improve brain health

Walnuts, because of their high oleic acid content, prevent strokes, such as stroke, as reported in another study published in the National Library of Medicine (NIH).  Walnuts also contain palmitoleic acid, a component of myelin, a coating in the brain responsible for protecting nerve cells.

How to eat macadamia nuts?

There are different ways of eating macadamia nuts: in salads, raw, cooked, in teas, toasted etc…, and all of them are perfectly healthy, as macadamia nuts can be eaten both cooked and raw.

They are a very popular nut in both sweet and savoury recipes and can also be fried and then seasoned with salt. If we drink them in the form of tea, we can provide our organism with a high percentage of mineral salts that prevent dehydration.

In terms of daily intake, experts recommend eating 10 to 12 nuts a day, which corresponds to approximately 30 grams, enough to reap the benefits without putting on weight.

Ultimately, macadamia nuts can potentially improve the health of the body as they are rich in vitamins, fibre, minerals and saturated fats.

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