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Perfectly creamy and buttery, macadamias are often enjoyed in cookies – but there’s so much more to them.This slightly sweet nut works great in a range of recipes, from pie crusts to salad dressings.Here’s the thing: Macadamia nuts are packed with a variety of essential nutrients.Here, learn about the health benefits of macadamia nuts and how to use them in your kitchen.
From a systemic perspective, macadamia nuts have many benefits.According to a 2019 scientific article, nuts are rich in “good” monounsaturated fats that reduce inflammation by inhibiting inflammatory proteins called cytokines.This is key because excessive long-term inflammation can damage DNA and increase the risk of chronic diseases such as heart disease and cancer.In addition, macadamia nuts provide flavonoids and tocotrienols, which are antioxidant compounds.According to registered dietitian and MPM Nutrition founder Marissa Meshulam, antioxidants fight free radicals, or harmful molecules that, when present in high amounts, cause cell damage and inflammation.So if you’re looking to increase your intake of antioxidant and anti-inflammatory foods, macadamia nuts will fit your bill.
The good fats in macadamia nuts can also benefit specific parts of the body.According to Meshulam, monounsaturated fats have been shown to lower LDL (“bad”) cholesterol.This is notable because high LDL cholesterol levels increase the risk of heart disease, according to the Centers for Disease Control and Prevention.The anti-inflammatory properties of these fats also help, as inflammation can further contribute to the development of heart disease.Plus, these good-for-you fats also help your mind.”Your brain is mostly made up of fat, so eating foods rich in healthy fats — like the monounsaturated fats in macadamia nuts — can help support brain health,” Meshulam explains.Macadamia nuts also contain vitamin E, she added.According to a 2019 scientific article, this essential nutrient may slow or prevent neurodegenerative brain diseases including Alzheimer’s disease.Even your gut will benefit from macadamia nuts.”Macadamia nuts are a source of soluble fiber,” Meshuram said.”Soluble fiber is a prebiotic for gut bacteria, which means it helps nourish the beneficial microbes in our gut, [helping] them thrive.”
Macadamia nuts are as popular as any other: eaten alone, as a topping, and in baked goods.In desserts, they are most commonly found in white chocolate chip cookies, although they also work well in pies, granola, and shortbread.Try adding a handful of macadamia nuts to your next quick bread, like our Vegan Banana Bread.If you’re craving a simpler treat, try our Lime Macadamia Crust or Chocolate Caramel Macadamia.
But don’t limit yourself to the sweet stuff.Just toast the nuts in a spice mix like we did with Garlicky Habanero Macadamia Nuts.Use chopped macadamias to add flavor and texture to savory dishes, including salads and soups.Love meat with a crunchy coating?Try using macadamia nuts in our almond chicken or walnut chicken breasts.You can also buy macadamia oil, which is a heart-healthy alternative to vegetable or canola oil.As Meshulam explains, most vegetable oils are rich in omega-6 fatty acids.These fats promote inflammation when eaten in excess.However, macadamia oil has the opposite effect, as it is relatively low in omega-6 fatty acids and high in anti-inflammatory fats.