All you need to know about macadamia nuts

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Macadamia nuts have long been known as a food supplement with many nutrients such as vitamins, iron, protein, antioxidants and beneficial fats for the body. So how is it reasonable to add macadamia nuts to the diet and what should be noted when using it? Find out what you need to know about macadamia nuts through the article below.

1. Characteristics of macadamia nuts

Macadamia nuts are made from the macadamia tree - a popular tree native to Australia. This seed has been used by indigenous people for a long time because of its health benefits and abundant nutrition. Maca has a brown hard shell, about 3cm big, milky white, sweet taste.
Macadamia nuts can be eaten raw or used in recipes. Macca contains a large amount of fat but mainly monounsaturated fat, which helps reduce the risk of cardiovascular diseases and type 2 diabetes.
2. What are the health benefits of macadamia nuts? In the previous period, the use of nuts in the diet was often limited because of their high fat content. However, scientists later studied and showed that all nuts provide various health benefits when consumed in moderation, including macadamia nuts. The effects of macadamia nuts on human health have been proven through many studies as follows:
2.1. Macadamia nuts help reduce the risk of metabolic syndrome Macadamia nuts help reduce the risk of metabolic syndrome. This syndrome is associated with a group of risk factors including high blood pressure and blood triglycerides; reduce levels of HDL - cholesterol, blood sugar and belly fat... These factors increase the risk of stroke, diabetes, heart disease... Scientific studies have proven that exercise Regular daily exercise and a healthy diet play a helpful role in reducing the risk of metabolic syndrome, including the use of macadamia nuts in the diet.

2.2. Reduce the risk of cardiovascular diseases Research shows that eating macadamia nuts regularly helps prevent coronary heart disease - a dangerous type of cardiovascular disease. Accordingly, this nut helps to reduce the level of total cholesterol and the level of LDL - cholesterol in the blood. A 2015 review of six scientific studies found that: Macadamia nuts help reduce risk factors for cardiovascular disease by lowering cholesterol and helping to fight inflammation, oxidative stress (the main cause of heart disease). cell damage).
2.3. Good for people with diabetes Research shows that macadamia nuts help people with type 2 diabetes control blood sugar levels in the body, which may also help reduce the risk of metabolic syndrome. A meta-analysis performed in 2014 also found that nuts improved glycemic control in people with diabetes, possibly due to a combination of fiber, monounsaturated fats, and monounsaturated fats. and other nutrients.
2.4. Supports Digestive Health The soluble fiber in macadamia nuts can act as a prebiotic to help feed the beneficial bacteria in the gut, improving the health of the body's digestive system. Prebiotics also help reduce inflammation and provide some support for irritable bowel syndrome and other similar conditions, although this still needs to be studied further.
2.5. Benefits of macadamia nuts for weight loss The fiber and protein content in macadamia nuts can reduce hunger, maintain the body's time of fullness and may aid in weight loss. A scientific study done in healthy Japanese women found that women who ate macadamia nuts lost more weight after 3 weeks than those who ate avocado or coconut.
3. Nutrition in macadamia nuts Macadamia nuts contain less sugar and natural carbohydrates. They also contain many other essential nutrients such as fiber, antioxidants, fat, protein, vitamin E, thiamin, manganese, copper... In 28g of macadamia nuts (about 10-12 seeds) contain high levels. nutrition as follows:
Calorie content: 204cal; Protein: 2.24g; Fat: 21.5g; Carbohydrates: 3.9g; Fiber: 2.44g; Sodium: 1.42g; Sugar: 1.3g. Although macadamia nuts are healthy, they are high in calories. Therefore, eating too many nuts can add too many calories to the body. Specifically, half a cup of macadamia nuts contains 475cal, equivalent to the calories of a meal for many people. Therefore, you need to consider the amount of macadamia used every day to get a healthy nutrition.

4. How to prepare macadamia nuts Marketed macadamia nuts can be raw, roasted and salted or unsalted. To determine exactly, you need to read the label printed on the product packaging. For fresh macadamia nuts, you need to store them in an airtight container at room temperature or can be frozen to keep them fresh longer.
One ounce of raw macadamia nuts (equivalent to 28g) without added salt and oil makes for a convenient snack. You can also use macadamia nuts in recipes. Here are some ways to use macadamia nuts in recipes:
Replace the toast in salads with a few macadamia nuts; Replace almond flour in dishes with macadamia powder at a ratio of 1:1; Mix chopped macadamia nuts into the oatmeal; Incorporate macadamia nuts into baked goods like cookies and bread. Macadamia nut is a healthy, delicious food and adds many essential nutrients such as vitamins, iron, protein, antioxidants and beneficial fats to the body... Therefore, add macadamia nuts to your diet. Daily nutrition helps to protect and improve the health of the body.

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Reference source: webmd.com