Macadamia nuts, often thought of as a Hawaiian nuts, also grow in California and are imported from Australia, Central America and South Africa. No matter where these nuts are grown, macadamias are healthful and appropriate for most diets if eaten in moderation --- they have relatively little saturated fat and contain a range of nutrients.
Calories
A small handful of macadamia nuts --- generally 1 oz. in size --- contains 204 calories, or 10.2 percent of the calories you may consume in a 24-hour period if you adhere to a 2,000-calorie diet. This serving size of macadamias is quite caloric, so limit your consumption; ingesting too many calories can contribute to weight gain and medical problems associated with being overweight.
Macronutrients
One serving of macadamia nuts contains 21.5 g of fat and 3.4 g of saturated fat. Because of this nuts' saturated fat content, the U.S. federal government does not consider the macadamia a healthy nut. If you avoid consuming large quantities of macadamia nuts and monitor your saturated fat intake, however, they should not harm your health. The recommended limit of saturated fat stands at 15 g per day. The serving of nuts also contains 3.9 g of carbohydrates and 2.2 g of protein.
Vitamins
Macadamia nuts are a good source of thiamin, also known as vitamin B-1. Each serving contains 23 percent of the daily recommended intake of this vitamin, which makes macadamia nuts useful for promoting the function of your nerves. One serving also provides 4 percent of the vitamin B-6 and niacin you require daily as well as smaller amounts of pantothenic acid, riboflavin and vitamin C.
Minerals
A serving of macadamia gives you 11 percent of the daily recommended intake of copper and 9 percent of the magnesium you need each day. You also take in a small portion of the calcium, iron, phosphorus and zinc your body requires daily. These nutrients contribute to bone strength and immune system function.
Benefits
Consuming macadamia nuts in moderation may lower the "bad" type of cholesterol in your blood. Research published in the April 2008 issue of "The Journal of Nutrition" correlates eating 1.5 oz. of macadamia nuts and a healthy diet with a decreased cholesterol level in study participants with slightly elevated bad cholesterol levels.
Considerations
Macadamia nuts are generally safe for human consumption; however, this nut is poisonous to dogs. Do not allow your dog to eat macadamias, and be sure to keep macadamia nuts out of reach in your home to avoid accidental consumption.
References
- California Rare Fruit Growers: Macadamia
- Fitbit: Macadamia Nut, Dried, Raw (bushnut)
- MayoClinic.com: Healthy Diet: End the Guesswork With These Health Guidelines
- Australian Dept. of Health and Ageing: Vitamins and Minerals
- "The Journal of Nutrition"; A Macadamia Nut-Rich...Women; Amy E. Griel, et al; April 2008
- ScienceDaily: Macadamia Nuts Can Be Included In Heart Healthy Diet, Study Suggests
Member Comments