11 Reasons to Eat More Macadamia Nuts

Many years ago my husband and I took an extended holiday to Australia. While many things stand out from the trip, the fresh macadamia nuts are among my favorites. Originating in Australia, but now found in other parts of the world, these delicious, slightly-sweet nuts not only taste great, they’re packed with health benefits. Here are some of the best reasons, other than taste, to eat more macadamia nuts.

11 Reasons to Eat More Macadamia Nuts

Nutritional Boost

Loaded with fiber, protein, thiamine (vitamin B1), manganese, copper, vitamin E, palmitoleic acid, monounsaturated fatty acids (Omega 7s), as well as other nutrients, macadamia nuts give your diet a great nutrient boost.

Blood Sugar Regulator

Research in the medical journal Diabetes Care found that people who ate a monounsaturated-rich diet, which are fats found in plentiful amounts in macadamia nuts, experienced greater blood sugar regulation. As a result, macadamia nuts may be helpful in the treatment of diabetes.

Build Strong Bones

Because macadamia nuts are a good source of the mineral manganese, they can help you build and maintain strong bones.

Brain Health Protection

Macadamia nuts are a rich source of the essential nutrient, vitamin E. Antioxidants like vitamin E fight free radical damage that could otherwise damage healthy brain cells, leaving them vulnerable to disease. Over time, free radicals wear out brain cells and prevent them from communicating properly with each other, which can lead to memory loss. Vitamin E in macadamias to the rescue. This vitamin disrupts the destructive process by protecting the fatty parts of the brain, which comprises about 60 percent of the brain.

Help Reduce High Cholesterol Levels

Research published in the medical journal Progress in Cardiovascular Disease shows that a diet rich in research-proven foods that reduce cholesterol levels in the body is highly effective at regulating cholesterol. The researchers included 4 categories of foods, with nuts being one of the main ones (the others were plant-based protein foods, fiber-rich foods and plant-based foods that contain sterols). The science-based approach resulted in 17 percent lower cholesterol as well as reduced C-reactive protein, triglycerides and blood pressure, all of which are factors for heart disease or other illnesses. The diet included 1.5 ounces of nuts like macadamia daily (about 42 grams).

Protect Against Heart Attack and Stroke

In addition to regulating cholesterol levels, the monounsaturated fats in macadamia nuts can help prevent heart attack and stroke.

Help Prevent or Treat Anemia

Because macadamia nuts are a source of iron, they can help prevent or treat anemia.

Anti-Cancer Powerhouses

Macadamia nuts contain several important phytonutrients that have cancer-fighting ability, including: flavonoids, phenolic acids and stilbenes.

Help with Weight Loss

Macadamias contain a wide variety of different types of fiber, including: lignans, hemicellulose, amylopectins, mucilage, gums and cellulose, meaning that they are of great value in helping to keep us feeling full longer.

Help Keep Us Regular

Thanks to their fiber content, a daily snack of macadamias help to keep our bowels regular.

Microbiome Boost

Because fiber can act as prebiotics (the food for probiotics), a range of fiber such as that found in macadamia nuts can give the beneficial microbes in our gut a boost, thereby improving the health of our microbiome. Scientists refer to the microbiome as the communities of microorganisms that inhabit your skin, mouth, gut and other parts of your body. Your microbiome is essentially like a microbial fingerprint: no two people’s are the same.

How to Get More Macadamias

Select fresh, refrigerated macadamias from your local health food store rather than the bagged ones found in the baking section of most grocery stores, since the latter are often rancid. You can enjoy macadamias on their own as a snack or chop them and serve over salads, soups, stews or curries. You can also bake with chopped macadamia nuts or use macadamia nut oil as a basis for homemade salad dressings. You can also check out my recipe for Macadamia Cream Cheese on Care2 or in my book The Cultured Cook.

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Dr. Michelle Schoffro Cook, PhD, DNM shares her food growing, cooking, preserving, and other food self-sufficiency adventures at FoodHouseProject.com. She is the publisher of the free e-newsletter World’s Healthiest News and an international best-selling and 20-time published book author whose works include: The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life. Follow her work.



Anna R
Anna R4 days ago

thanks for sharing

Ellie L
Ellie L9 days ago


Nirvana Jaganath
Nirvana Jaganath24 days ago

I like them but they tend to turn rancid much faster than other nuts

Thomas M
Thomas M24 days ago

thank you for posting

Maria P
Martha P26 days ago

thanks very much

Richard E Cooley
Richard E Cooley26 days ago

Thank you.

Michael F
Michael F26 days ago

Thank You for Sharing This !!!

Lisa M
Lisa M26 days ago


Lisa M
Lisa M26 days ago


Richard B
Richard B26 days ago

thank you