Macadamia nuts may be high in fat, but according to research presented during an American Heart Association conference in San Antonio, Texas, "the fats don't impact cholesterol," says University of Hawaii Professor of Medicine J. David Curb, principal investigator of the federally funded research project. In addition, there are numerous other healthy properties to this exotic nut when eaten in moderation.
Nutritional Information
According to the USDA, 1 oz., or 10 to 12 raw macadamia nuts, contains 204 calories, 2 g protein, 21 g fat, 3 g saturated fat, 17 g monounsaturated fat, 4 g carbs, 2 g fiber, 1 g sugar and 1 g sodium. Surprisingly, dry-roasted, salted nuts have the same amount of calories and just an additional .09 g fat. Sodium also shoots up to 75 grams.
Protein
The protein found in macadamias consists of all essential and non-essential amino acids, which is very rare for a plant-based source. These help build muscles, connective tissues and blood plasma. Furthermore, most of the essential amino acids are present at optimum levels, according to the Australian Macadamia Society (AMS).
Fat
The oils in macadamia nuts are measured at 84 percent of the good monounsaturated fats, 3.5 polyunsaturated and 12.5 saturated. The nut contains "the highest level of monounsaturated fatty acids of any natural commercial food," says the AMS, as well as oleic fatty acids, similar to olive oil, and the "highest known level of palmitoleic fatty acid," which is also found in fish oils and may be nutritionally significant. They contain no cholesterol and no trans fats. Finally, the balance between omega 3 and omega 6 fatty acids is improved by macadamia nut.
Minerals and Vitamins
Macadamias contain a large range of minerals, being rich in iron, potassium, phosphorus, magnesium and calcium. They also contain significant levels of zinc, copper and selenium. The six most significant vitamins are vitamin E, thiamine (B1), riboflavin (B2), niacin, pantothenic Acid (B5) and folate.
Phytonutrients
Macadamias contain valuable phytonutrients such as tocopherols and tocotrienols, derivatives of Vitamin E; phytosterols such as sitosterol; and selenium. A current research project is identifying phytonutrients and probable compounds including "phenolic compounds, flavonoids, phytoestrogens, phytic acids, ellargic acid, saponins and lignans," according to the folks at Nambucca MacNuts, who collect, process, market and distribute the Australian Nambucca Valley macadamia nuts.
Fiber
Dietary fiber in macadamia nuts comes from the cell walls within the kernel, providing roughage and slowing digestion. The fiber in nuts helps you feel full and reduces hunger pangs. It also promotes desirable intestinal bacteria and reduces constipation.
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