THE HEALTH BENEFITS OF EATING MACADAMIA NUTS
Nuts are widely recognised as being good for our health. This food group provide an array of nutrients and have been shown to help reduce the risk factors associated with many of the health conditions responsible for premature death.
What are the health benefits of eating macadamia nuts?
There are many benefits to including nuts into your daily diet and even more so if you are opting to follow a plant-based style of eating.
Macadamia nuts are rich in healthy fats
Nuts are a rich source of healthy fats which have been shown to have a beneficial impact on our health. This group of foods are particularly rich in monounsaturated fatty acids (MUFAS) which have been proven to promote good heart health by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol in the body (1). Varieties such as macadamia are particularly rich in MUFAS compared to other types of nut.
Macadamia nuts are rich in fibre
Nuts also offer valuable source of fibre to the diet. Fibre has only recently been more widely recognised amongst consumers as being hugely beneficial. Findings from the National Diet and Nutrition Survey (NDNS) have shown that fibre intake in the UK is particularly low. The recommendation is 30g per day but only 13% of men and 4% of women manage to achieve this (2).
More than most nutrients, fibre has a greater number of well-established health benefits which include reducing the risk of heart disease and the risk factors associated with this condition such as high cholesterol, type 2 diabetes and body weight (3, 4). Fibre in the diet also helps to aid digestion and nuts are a source of prebiotics which are indigestible fibres that help gut bacteria to flourish (5).
Macadamia nuts are rich in key micronutrients
Nuts also offer a useful source of micronutrients including iron, zinc and calcium which are of particular importance to people following a vegan diet. These nutrients are associated with the maintenance of healthy bones, immunity, red blood cells and energy metabolism. If a vegan diet is not well thought through, then it may run the risk of being deficient in such nutrients.
Macadamia nuts are a useful source of protein
Nuts including macadamia are also a useful source of protein. While their content is not significantly high, their value is quickly recognised when used across the day as snacks, toppings to dishes or additions to smoothies and shakes.
The addition of nuts in the diet across the day could add as much as 15g of protein. To boost protein intakes, nuts can be used to make healthy snack bars which also use ingredients such as dried fruit and seeds that are also rich in both protein and fibre.
Macadamia nuts contain beneficial antioxidants
Macadamia nuts are also a good source of antioxidants which are used by the body to reduce the damage caused by excess free radicals while also tackling inflammation in the body. This variety of nut boast some of the highest flavonoid levels compared to other types as well as containing tocotrienols (form of vitamin E) which both act as antioxidants.
Macadamia nuts are lower in ‘anti-nutrients’
Compared to other varieties of nuts such as almonds, cashews and peanuts, macadamias are lower in lectins and phytates. These compounds found in plant-based foods can interfere with the absorption of minerals such as zinc, iron, calcium and magnesium. Their effect is of minimal significance if your diet is rich in these nutrients, but it may be more of a consideration if your diet is lacking in these minerals. This may be the case if you’re following a plant-based diet where such nutrients are less readily available from plant foods.
Contributor: Rob Hobson, Nutritionist
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