7 health benefits of macadamia nuts that make it a diet essential

7 health benefits of macadamia nuts that make it a diet essential

Weight loss, heart health and fulfilling nutritional requirements during pregnancy! Check out more health benefits of macadamia nuts.

Written by Anusha Iyengar |Updated : March 9, 2016 5:41 PM IST

We all know how snacking on nuts can help you lose weight. Macadamia nuts are one of those nuts which aids in weight loss, but it does more than just that. It's a rich source or protein, energy and monounsaturated fats, which are the good fats. You can either have them raw or use it as an oil with your salads. Here is a list of health benefits of macadamia nuts.

Increases HDL cholesterol level

Macadamia nuts reduce your LDL (bad) cholesterol level and increase your HDL (good) cholesterol level and helps regulate your blood pressure. They are rich in monounsaturated fatty acids which reduce the risk of cardiovascular diseases. [1]

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Contains monounsaturated fats

While a lot of people think that fats are bad for the body and will make them gain weight, macadamia nuts actually work the other way round. 100 gms of macadamia nuts contain 75.8 gms of fats, of which 58.9 gms are monounsaturated fats, which are good for your body. They are a healthy alternative to the trans fats and polyunsaturated fats that you find in processed foods. [1]


They are an excellent source of protein (approximately 25% of energy) and you can add in your salad or have them raw. The proteins that we get from macadamia nuts helps maintain our hair, skin and nails. [1]

Aids in weight loss

A lot of people think that macadamia nuts must be avoided to lose weight because of the fat content. In fact, the monounsaturated fats in these nuts promote weight loss. It curbs your appetite and just a handful makes you full. It also increases your metabolism which helps you lose weight.[1]

Heart health

Since macadamia nuts help increase the HDL cholesterol and reduce LDL cholesterol (Point no. 1), it keeps your heart healthy and prevents heart diseases. It also keeps your blood pressure in control. [2]

Benefits pregnant women

Macadamia nuts contain folate which is essential during pregnancy. Folate or folic acid prevents birth defects of your baby's brain or spinal cord and is highly recommended by doctors. While your doctor might suggest supplements to meet the folic acid requirements, nuts are also a good source of folates. Consult your doctor about how much you must have in a day, though.[1]

Dietary fibres

100 gms of macadamia nuts contain up to 6 gms of dietary fibres which aid digestion and helps relieve constipation. It provides approximately 5-10% of the daily fiber requirements. [1]

Consuming nuts regularly help meet your daily nutritional requirements and you must definitely add it to your diet.


1. Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.

2. Griel, A. E., Cao, Y., Bagshaw, D. D., Cifelli, A. M., Holub, B., & Kris-Etherton, P. M. (2008). A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. The Journal of Nutrition, 138(4), 761-767.

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