Flavorful, rich and nutritious, macadamia nuts are a tree nut grown outside of Hawaii and Australia and commercially produced in many countries. Australia is the world's largest commercial producer (2010). Macadamia nuts are high in several vitamins and minerals essential for human health, as well as a rich source of heart healthy monounsaturated fat.
High in Manganese and Thiamin
A 1-oz. serving of raw macadamia nuts provides 1.2 milligrams (mg) of the trace mineral manganese, meeting a whopping 58 percent of the Recommended Daily Value (DV) for this nutrient. Manganese plays a role in bone formation and energy metabolism. The same serving size also provides 0.3mg of thiamin (also known as vitamin B1), meeting approximately 23 percent of the DV for this nutrient. Thiamin plays a vital role in the functioning of the nervous system. In combination with vitamins B2 (riboflavin) and B3 (niacin), thiamin helps release energy from the foods you eat.
Rich in Magnesium and Copper
Macadamia nuts are a good food source of two other important minerals, magnesium and copper. A 1-oz. serving of raw nuts provides 37mg of magnesium, meeting about 10 percent of the DV and 0.2mg of copper, about 11 percent of the DV. Magnesium is important for many bodily functions. In conjunction with calcium and phosphorus, it helps build and maintain strong, healthy bones and teeth, aids in nerve transmission and muscle contraction. It also helps regulate blood pressure. Copper, a trace mineral that works with iron to form hemoglobin, is necessary for collagen synthesis and energy metabolism.
Heart-Healthy Fats
Most of the fat in macadamia nuts is heart-healthy monounsaturated fat. In fact, out of the 21g total fat in 1-oz. (raw), 16g is monounsaturated fat, like the fat found in avocados and olive oil. Of all of the nuts, macadamia nuts offer the most monounsaturated fats. According to the Dietary Guidelines for Americans (DGAs), you should control total fat intake, but for optimum health, the fat you eat should be from foods rich in mono- and polyunsaturated fats. According to MyPyramid.gov, fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.
Member Comments