Macadamia Nuts: Manganese-rich food that supports bone health

Macadamia nuts are the fruit of the Macadamia tree (Macadamia integrifolia or Macadamia tetraphylla) native to Australia. Known for their manganese content, vitamins, and antioxidants, they are, among the oil seeds, those with the highest content of monounsaturated fatty acids.


Although almonds are considered to be America's most popular nuts, no one can deny the delicious charm of macadamia nuts. This aspect of macadamia nuts is really important, because, just like almonds, the nutritional values ​​of macadamia nuts also have a powerful beneficial effect.

Macadamia nuts are small nutritious potencies which come from the macadamia tree. They contain some important essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folic acid, as well as proteins, healthy fats and antioxidants. Such remarkable nutrients provide these amazing nuts with their many benefits. What benefits? I'm glad you asked me.


The benefits of macadamia nuts


1. They are good for the heart

Macadamia nuts contain healthy fats which can help keep arteries in good health. Because they are rich in monounsaturated fatty acids, they help lower cholesterol levels and lower triglycerides, a type of body fat. When we reduce body fat, we are able to reduce the risk of coronary heart disease.

In a study conducted by the Pennsylvania State University Department of Nutritional Sciences and published in the Journal of Nutrition, some subjects were randomly given macadamia nuts and compared with others following a standard American diet.

In the course of the study, those who consumed macadamia nuts saw their cholesterol levels lower and found overall healthier cardiac markers. Because macadamia nuts are a rich source of monounsaturated fatty acids, they help reduce risk factors for cardiovascular disease.


2. They help with diseases

Macadamia nuts contain flavonoids that help prevent cell damage by protecting them from environmental toxins. Once these flavonoids are circulating in the body, they convert into antioxidants, and this is where their power comes into play. Antioxidants perform the important task of finding free radicals in our body and destroying them. This is how they protect the body from disease.

Research studies from Tuft's University's Jean Mayer USDA Human Nutrition Research Center on Aging Antioxidants Research Lab "suggest that walnut consumption is inversely associated with the incidence of cardiovascular disease and cancer." 

In addition to being rich in nutrients, macadamia nuts they also contain numerous phytonutrients health benefits. Phenolic acids, flavonoids and stilbenes help provide antioxidants that are useful for fighting numerous diseases such as cancer. This is why nuts - including macadamia nuts - are some of the best food items useful against cancer that can be consumed. 


3. Useful for weight loss

The high fat content can actually help reduce appetite. Not only that, macadamia nuts also contain palmitoleic acid. Palmitoleic acid has the ability to speed up fat metabolism, reducing its accumulation. Macadamia nuts feature a good balance of nutrients and fats, and it helps you feel full with just some of them.

Also, macadamia nuts contain beneficial dietary fiber which can help achieve satiety and contain complex carbohydrates such as lignans, hemicellulose, amylopectins, mucilages, gums and insoluble cellulose that help against digestive problems, reducing those annoying hunger pangs.

There is also evidence that dried fruit, such as macadamia nuts, can have positive effects for prevent metabolic syndrome, although more research is needed to validate this hypothesis.

4. They support the intestines

Containing soluble and insoluble dietary fiber, macadamia nuts help you feel full while they eliminate toxins from the body and aid digestion. As a food rich in copper, macadamia nuts help by efficiently utilizing iron and promoting appropriate enzymatic reactions. 


5. Strengthen the bones

Macadamia nuts are rich in phosphorus, manganese and magnesium, which help in the mineralization of teeth and bones, the transport and absorption of nutrients.

We know that calcium helps in the formation of bones and teeth, while manganese helps the body to deposit new bone where it is needed so that bones remain strong as you get older.

Another important factor is kidney disease which hinders the body's natural ability to absorb calcium and manganese, leading to bone disease. Then the manganese present in macadamia nuts really can help keep bones strong and, at the same time, to fight kidney disease.


6. They keep the brain and nervous system healthy 

The copper, vitamin B1, magnesium and manganese found in macadamia nuts contribute to make neurotransmitters healthy, because they are important chemicals that our brain cells need to send signals to the brain. 

Macadamia nuts are also rich in oleic acid, which helps keep the brain healthy, and palmitoleic acid, which helps protect nerve cells.

Furthermore, Macadamia nuts contain omega-9s, which, as we know, are beneficial to the brain in many ways. For starters, they help improve mood, an explicit brain function. In addition, they can help improve memory and ward off neurological diseases.

For example, in some scientific studies conducted on the memory performance of common mice and published in Pharmacology, Biochemistry and Behavior they showed that erucic acid may be a therapeutic agent for diseases associated with cognitive deficits, such as Alzheimer's disease.

This means that memory enhancement and cognitive function enhancement can be added to the list of omega-9 benefits and therefore the benefits of macadamia nuts.


7. They reduce chronic inflammation and arthritis symptoms

Omega-6 fatty acids they may provide some nutritional benefits, but many consume too many. When we have too many omega-6 fatty acids, these can cause and increase chronic inflammation in the body. This is a problematic factor because we know that inflammation underlies most diseases, such as arthritis, cancer, heart disease, diabetes, and more.

A study published in Pharmacognosy Magazine analyzed the ability of a group of Australian plants, including the macadamia tree, that had a history in treating rheumatoid arthritis, concluding that they are actually useful. The researchers noted that the "low toxicity of these extracts and their inhibitory bioactivity against Proteus spp. (See note 1. at the end of the article) would indicate their potential in block the onset of rheumatoid arthritis. "This means that macadamia nuts are a good addition to the diet for the treatment of arthritis.

Most nuts have far more omega-6s than omega-3s, but macadamia nuts are among the nuts with the lowest omega-6 content. This doesn't mean you can go overboard with macadamia nuts, but by controlling your omega-6 fatty acid intake and taking a few macadamia nuts every week, you can. add protein, fiber, vitamins and minerals to your diet without hiring too many omega-6s, which cause inflammation.

To give you an idea of ​​the differences, pecans contain 3,7 grams of omega-6 per 100 grams, almonds 3,4 grams and cashews 2,2 grams compared to macadamia nuts which contain 0,36 grams of omega-6 per 100 g total.


Nutritional values ​​of macadamia nuts

Although macadamia nuts are richer than other oil seeds in fat and calories, the amount of omega-6, as mentioned, is lower. Macadamia nuts also pack an impressive amount of nutrients, in particular they contain 58 percent of the recommended daily allowance of manganese in a small portion.

One ounce (see note 2. at the end of the article) of macadamia nuts contains:

  • 203 calories
  • 4 grams of carbohydrates
  • 2,2 grams of protein
  • 21,4 grams of fat
  • 2,4 grams of fiber
  • 1.2 mg of manganese 
  • 0,3 milligrams of thiamine 
  • 0,2 milligrams of copper 
  • 36,7 milligrams of magnesium 
  • 1 milligram of iron 
  • 53,1 milligrams of phosphorus 
  • 0,1 milligrams of vitamin B6 


Origin and history of macadamia nuts

Le noci macadamia they are contained within a hard seed which is enclosed in a green shell. When the walnut is ripe, it splits open. The macadamia tree is probably best known as native to Hawaii, but did you know that two seedlings were planted in the 1800s on the University of California's Berkeley campus and are still standing today? It is true! However, the macadamia tree is actually originally from Australia.

La noce di macadamia has a white and creamy kernel composed of 65-75% oil and 6-8% sugar. After roasting, it becomes more consistent both in color and in structure. The coating of some seeds is smooth, while for others it is rougher. At the same time, some are better suited for growing in the home garden while others are better suited for commercial production.

You may have heard of the macadamia nut as well Mauna loa. Mauna Loa is actually the largest volcano on earth located in Hawaii, and Mauna Loa, now a brand, has become one of the first macadamia plantations that developed in Hawaii. 

In addition to being called macadamia, these nuts are also known as australian nights and Queensland nights. Many species are poisonous - however, there are two edible species. One is the smooth-surfaced macadamia or Macadamia integrifolia, and the other is the rough-surfaced macadamia, or Macadamia tetraphylla.

Le noci macadamia they grow near streams and on the banks of rivers in rainforests. Macadamia integrifolia is native to southeastern Queensland, while M. tetraphylla is native to both southeastern Queensland and the northeastern region of New South Wales. Where the two species meet, macadamia trees grow which appear to be natural hybrids.

The macadamia tree made its way to Hawaii around 1881, mainly used as an ornamental plant and for reforestation. In 1948 the Hawaii Agricultural Experiment Station gave the name e has introduced several promising selections, which then led to the modern macadamia industry that the Hawaiian Islands are famous for. 

From Hawaii, the macadamia tree arrived in California during the first half of the 1900s. Australia, South Africa and Central America also depend on the value of macadamia nuts. Macadamia trees prefer a mild climate, protected from frost and abundant rain, as well as coffee beans.


How to store and roast macadamia nuts

Be sure to store macadamia nuts in a cool place, such as the refrigerator or pantry. Also, it's important to make sure they don't contain moisture.

If you prefer roasted macadamia nuts, here's how to prepare them:

  • Preheat the oven to 225-250 degrees F.
  • Place the nuts (the actually edible part, not the wrappers) on a sheet of parchment paper. It is best to roast pieces that are similar in size and texture.
  • Simply let them roast for about 10 minutes, checking them because the temperatures of the ovens can vary.
  • Remove from the oven as soon as they start to turn brown.
  • Leave to cool.
  • Store in a tightly sealed container.


Macadamia nut recipes 

There are many ways you can incorporate macadamia nuts into your diet. It is possible, of course, by eating them alone, but they are perfect additions to many recipes. Here's one to get you started:

Cheesecake with macadamia nuts and blueberries without milk

Ingredients for the base

  • 1 cup of almonds
  • 1/2 cup pitted Medjool dates
  • 1 honey spoon
  • 1/2 cup of dried coconut 
  • 1/4 teaspoon of vanilla extract
  • Pinch of salt


Ingredients for the filling

  • 2 cups of macadamia nuts
  • 1/3 cup of melted coconut oil
  • 4 tablespoons of maple syrup or coconut nectar
  • 1 teaspoon vanilla extract
  • 1 cup of frozen organic blueberries



  • In a food processor or high-powered blender, blend the almonds, dates, vanilla, salt, and coconut together until the desired consistency is achieved. For a creamier texture, work longer.
  • Lightly toast the dried coconut on the stove, being very careful not to let it burn. Just toast it until it turns a golden-brown color and then turn off the heat. 
  • Sprinkle the bottom of a springform pan with 1 tablespoon of dried coconut, then add the prepared mixture and press it evenly into the base.
  • Using a high-powered blender, combine the filling ingredients (save a couple of blueberries for garnish) and blend until fully emulsified. 
  • With the help of a spoon pour the mixture into the prepared pan. Once the mold is filled, level with the help of a spatula.
  • Refrigerate for 6-8 hours until solid.
  • Garnish with the cranberries kept aside and serve.


Precautions when taking macadamia nuts

Macadamia nuts are, without a doubt, one healthy and delicious choice but it is important to control the portions. Keep an eye on the ingredients when you buy them as many nuts are made with preservatives, oils and tons of salt. 

Macadamia nuts are also rich in phosphorus, which is important to keep in mind for anyone suffering from kidney problems.

Also, beware of nut allergies, which are very common. If you are allergic to nuts, macadamias should be avoided.


Final thoughts on macadamia nuts

Macadamia nuts contain some important essential vitamins and minerals, such as vitamin A, iron, B vitamins, folic acid and manganese, as well as proteins, healthy fats and antioxidants.

These nuts have proven to be useful for heart health and for fighting disease as antioxidant-rich foods, they help lose weight, help the gut, strengthen bones, brain and nervous system, reduce chronic inflammation, and treat arthritis.

It's important keep macadamia nuts in a cool place, such as the refrigerator or pantry, and make sure they don't contain moisture. You can also roast them at home.

If you are looking for a healthy, nutritious and filling snack, look no further.

Fonte: Macadamia Nuts: The Manganese-Rich Treat that Supports Healthy Bones di Dr. Josh Axe



1. Proteus is a genus of bacteria that is part of the Enterobacteriaceae family. The main pathogen of the genus is P. mirabilia isolated in urinary tract infections in elderly patients. 

2. Information valid for the United States. The ounce is a submultiple of a unit of mass (the pound) used in various commercial fields. 1 ounce (oz) is equal to one sixteenth (1/16) of a pound (pound) and is equivalent to 28,35 grams.


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