Macadamia nuts: uses and nutritional benefits

Macadamia is a tropical fruit tree of the Proteaceae family. Its fruits: Macadamia nuts, are appreciated for their subtle, sweet, butter-like flavors with a creamy texture. Macadamia nuts are nuts: they are mostly composed of lipids. They are also the richest in energy among all nuts. They give energy to the body, helping to get through intense and difficult periods. Numerous scientific studies have shown their value in the diet. In particular against cardiovascular pathologies: they reduce cholesterol levels, limit the formation of atheromatous plaques, lower the markers of oxidative stress, etc. This cardiovascular protection is explained by their lipid profile and their richness in fiber. Lipids and fibers also influence the glycemic index of Macadamia nuts: they have a low glycemic index. Thus, they help the body to harmonize the glycemia after the meal and promote the feeling of satiety. Latin name: Macadamia integrifolia Maiden & Betche. Botanical family: Poteaceae. Part used : Almond.

Recommended consumption

Because of the energy density of Macadamia nuts and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined. In a classic cure or for pleasure, a portion of Macadamia nuts is estimated at 15 g per day, which represents six to seven nuts per day.

In what form?

To make the most of their benefits, you can use them :

  • Whole
  • Roasted, toasted
  • In pieces
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Breakfast
  • Lunch
  • Snacks
  • Dinner
What modes of use?

You can incorporate them into the following preparations to facilitate their intake:

  • Dessert
  • Yoghurt, dairy
  • Aperitif
  • Dish
  • Only
  • Mixed with other dried fruits
  • Muesli
Precautions for use
  • Allergen : Nuts

Health Nutrition Benefits

15g of Macadamia nuts contain a significant portion of the Population Nutritional Reference (PNR) of the following nutrients: Manganese, Copper and Vitamin B1. They also contain, to a lesser extent, Protein, Fiber, Potassium, Iron, Phosphorous, Magnesium, and Vitamin B6.

As such, Macadamia nuts can complement your healthy and varied diet.


According to the Diabetes Federation, diabetes is defined as a disorder of sugar uptake, utilization and storage. Macadamia nuts improve sugar management and prevent vascular complications of diabetes. Thanks to their low glycemic index (presence of fibers and lipids), they modulate the absorption of sugars. For vascular complications, it is their antioxidant properties that prevent the formation of atheromatous plaques. Macadamia nuts also modulate cholesterol levels: a study shows that a diet based on Macadamia nuts has beneficial effects on cholesterol and LDL-cholesterol levels (bad cholesterol).

Digestive system

In most cases, constipation is caused by a diet low in fiber (see our guide constipation and diet). Macadamia nuts are rich in fiber: they stimulate digestive transit.

Cardiac system

Macadamia nuts prevent heart problems. They are naturally low in sodium and high in potassium, which helps maintain blood pressure. Indeed, an increase in blood pressure requires the heart to pump blood with more force. In the long run, this extra effort tires the heart. In addition, these nuts are rich in thiamine (vitamin B1). A deficiency in vitamin B1 leads to beri beri, a condition that can result in heart dysfunction.

Nervous system, well-being

Macadamia nuts boost the vitality of the body. They have a lipidic energy: even a small quantity is enough to bring energy. They also contain a whole range of micronutrients that contribute to the formation of energy: copper, iron, magnesium, phosphorus, vitamins B1, B3 and B6. Among these micronutrients, four are particularly interesting: iron, magnesium and vitamins B3 and B6. In fact, they reduce the feeling of tiredness, which increases the revival of energy. Moreover, iron contributes to the cognitive functions, which increases the interest of these nuts in period of strong intellectual activity.

On the psychological side, Macadamia nuts are not to be outdone, depression can be associated with disorders of neurotransmitter metabolism. Always by these micronutrients, namely magnesium, copper and vitamins B1, B3 and B6, Macadamia nuts stimulate the synthesis and activation of certain neurotransmitters, which helps regulate mood.

Body, face and hair care

With age, the production of melanin decreases. This dark pigment gives hair its pigmentation and protects the skin from the sun's aggressions. This decrease in production explains the appearance of white hair and a duller complexion. Macadamia nuts stimulate melanin production by providing copper: copper is involved in melanin synthesis.

Fine lines will also benefit from the micronutrients in Macadamia nuts. Indeed, copper associated with manganese contributes to the formation of connective tissue. This tissue supports the skin: the skin will appear more supple and firm.

Immune system

Macadamia nuts participate in the synthesis of histamine (mediator of inflammatory reactions) thanks to vitamin B6; and of immune cells thanks to copper. Moreover, they increase the resistance to infections thanks to their iron content.

Bone system

Macadamia nuts contribute to the solidity of the skeleton. Indeed, manganese, magnesium and phosphorus are stored in the bones. Although their importance is less than calcium, they participate in the maintenance of the bone structure. By providing these minerals, Macadamia nuts contribute to the strength of the bones, to be included in a balanced diet.

Circulatory system

Macadamia nuts have a preventive effect on iron deficiency anemia (see our guide iron deficiency anemia and diet). They are carriers of iron and vitamin B6. Both contribute to the formation of red blood cells. In addition, copper is found alongside them. Copper is involved in the transport of iron in the body, which improves the bioavailability of iron.

Nutritional properties

Main properties

  • Cardiovascular protector (oleic acid, fiber, vitamin B1, potassium): macadamia nuts are rich in monounsaturated fatty acid (oleic acid). The latter protects the cardiovascular system. Moreover, Macadamia nuts are rich in fibers, they decrease cholesterol levels and protect against lipid disorders. Concerning the heart, these nuts are rich in vitamin B1, vitamin of the cardiac function. Not to mention blood pressure: naturally a source of potassium and low in sodium, they help prevent hypertension.
  • Anti-oxidant (copper, manganese): numerous scientific studies demonstrate that consumption of Macadamia nuts favorably modifies biomarkers of oxidative stress.
  • Contributing to energy metabolism (lipid, copper, iron, magnesium, manganese, phosphorus, vitamin B1, vitamin B6, vitamin B3): macadamia nuts are the most energy-rich nuts. This is due to their high lipid content. Lipids bring the most calories for 1 g consumed: 9 kcal. Moreover, we find micronutrients contributing to the energy metabolism, such as: vitamin B6, vitamin B1, phosphorus, manganese, copper, iron, magnesium and vitamin B3.
  • Laxative (fiber): the insoluble fibers of Macadamia nuts stimulate digestive transit. In contact with water, this type of fiber has the particularity of acting like sponges: they absorb water. This phenomenon, within the intestinal lumen, increases the mass of stools, which accelerates their evacuation.
  • Control of blood sugar (lipid, fiber, low sugar): macadamia nuts have a low glycemic index. This index comes from the high concentrations of lipids, fiber and a virtual absence of simple sugars. Thus, Macadamia nuts reduce the glycemic load of meals. This means that carbohydrates are absorbed more slowly, which helps the body to control sugar intake.
  • Appetite regulator (fat, fiber, low sugar): these nutrients give Macadamia nuts a low glycemic index. Therefore, they stimulate satiety. The low glycemic index harmonizes the postprandial glycemia. A stable blood sugar level is a source of satiety.

Secondary properties

  • Skin Protector (copper, vitamin B3): macadamia nuts protect the skin with two nutrients. First, copper stimulates melanin synthesis. Melanin protects the genetic apparatus of the skin cells against the sun's rays. Secondly, vitamin B3 (niacinamide). The latter is often recommended in case of dermatological disorders, because it maintains the hydration of the skin and mucous membranes.
  • Hair Tonic (Copper): rich in copper, Macadamia nuts sublimate hair color. Copper is involved in the synthesis of melanin, a dark pigment responsible for hair color.
  • Firming (copper, manganese): macadamia nuts reduce the appearance of the marks of time on the skin. They contain copper and manganese which contribute to the normal formation of connective tissue. The connective tissue supports the skin, giving it back its volume and elasticity.
  • Emotional balancer (magnesium, copper, vitamin B1, vitamin B6, vitamin B3): macadamia nuts harmonize the synthesis of neurotransmitters. This property is conferred by certain available micronutrients: copper, magnesium, vitamins B1, B3 and B6. These contribute to the synthesis or metabolism of various neurotransmitters. Neurotransmitters are messengers of nerve conduction. Each neurotransmitter has its own ''message'' that modulates the excitation or inhibition of a neuron. The whole modulates the emotions.
  • Remineralizing (magnesium, phosphorus, manganese): macadamia nuts offer an assortment of minerals, such as magnesium, phosphorus and manganese. All are stored in the skeleton, which contributes to its maintenance.
  • Anti-anemic (iron, copper, vitamin B6): macadamia nuts contribute to erythropoiesis. This mechanism results in the formation of red blood cells. It requires certain nutrients, such as iron and vitamin B6. By its contribution in copper, the Macadamia nuts improve the bioavailability of iron.
  • Immunomodulating (copper, iron, vitamin B6): macadamia nuts participate in the synthesis of immune cells through the presence of copper and vitamin B6: immunomodulating nutrients. Also, they fight against the iron deficiency. This deficiency decreases the resistance to infections.

Nutritional values

*Recommended Daily Allowance

To know more about the plant : Macadamia

Macadamia is a large exotic tree belonging to the Proteaceae family. It is native to the tropical rainforests of eastern Australia, which gives it its second name: Queensland walnut. It is a large fruit tree, which can reach 15 meters in height. The leaves have a dark green color with an elongated shape. The inflorescence of the Macadamia forms a long cluster of about 200 whitish flowers. The fruits of the Macadamia: the Macadamia nuts, are enclosed in a shell, very solid and very resistant. The Macadamia has a slow growth and does not support the cold. It is cultivated in Australia, Hawaii and California for its fruits, its wood and its decorative aspect.

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