10 Health Benefits of Macadamia Nuts

Macadamia nuts are considered a delicacy. You can find these buttery bites in mixed nut assortments, but they are often baked in cookies or dipped in chocolate. The macadamia originates from Australia, but it is cultivated in tropical locations such as Hawaii, New Zealand, Brazil, and Costa Rica. The nuts contain a substantial amount of iron, calcium, vitamin B, and other nutrients, which means the health benefits of macadamia nuts are diverse.

Brain Health

Several nutrients found in macadamia nuts can health improve brain health, such as oleic acid, palmitoleic acid, copper, vitamin B1, manganese, magnesium, and omega 9 fatty acids. Oleic acid, the same healthy acid in olive oil, assists with blood pressure levels, prevents stroke and protects the brain. Palmitoleic acid is an essential nutrient in myelin, which helps protect nerve cells in the brain. Omega 9 is a critical nutrient for improving mood, enhancing memory, and preventing neurological diseases. There is even a study that shows a link between omega 9 and prevention of Alzheimer’s disease. The other nutrients, copper, vitamin B1, manganese, and magnesium, support the production of neurotransmitters.


Anemia is a condition in which the body cannot produce enough red blood cells. One way to prevent and treat anemia is to add iron-rich foods and supplements to your diet. If you’re not a fan of spinach, don’t worry, macadamia nuts are a suitable — albeit fattier — source of iron and copper. Both iron and copper assist the body in producing red blood cells. Combining iron-rich foods with vitamin C will also improve the body’s absorption of iron.

Blood Sugar

Nuts, including macadamia nuts, are often linked to improving blood sugar levels. This is beneficial for people with diabetes, or those with a family history of the disease. Macadamia nuts contain both macro and micronutrients. Macronutrients are protein, carbohydrates, and fat, and micronutrients are vitamins and minerals; both are essential. These nutrients, along with bioactive compounds, regulate blood sugar levels. Although macadamia nuts contain fat, they are a healthy choice for people with diabetes.

Gut Health

Macadamia nuts are an excellent source of fiber, both soluble and insoluble. Fiber is important because it flushes the digestive system, eliminating toxins. Copper is also found in macadamia nuts and helps with enzymatic reactions, improving the overall health of the digestive system.

Weight Loss

Macadamia nuts may be a new diet staple if you’re looking to lose weight. The small amount of carbohydrates in macadamia nuts is a  significant advantage in this regard. As mentioned, macadamia nuts are an excellent source of fiber, and this nutrient ensures a full feeling that lasts throughout the day. Not only do the nuts aid in weight loss, but studies show they also prevent abdominal obesity. As with anything, moderation is key. Although macadamia nuts have nutrients that can help weight loss, they are high in calories. The recommended serving is one to two ounces per day.

Heart Health

Macadamia nuts contain high amounts of monounsaturated fatty acids that prevent platelets from becoming sticky and forming clots in blood vessels. This benefit can reduce the risk of heart attack and stroke. The American Heart Association has conducted research showing men who consume nuts high in monounsaturated fats are less likely to have fatal heart attacks. Monounsaturated fat also helps the body balance the level of bad LDL cholesterol and increase good HDL.

Bone Health

If you don’t like milk, fear not; macadamia nuts contain calcium, magnesium, and potassium, three minerals that support bone health. Phosphorus in macadamia nuts also ensures healthy teeth and bones. Taking actions to support bone health can prevent diseases such as arthritis and osteogenesis.

Stress Relief

In addition to tasting delicious, macadamia nuts also aid in relieving physical stress. Oxidative stress is caused by an imbalance of free radicals and the inability to remove them, which leads to many diseases, including cancer. Macadamia nuts contain an abundance of antioxidants, which aid the body in removing free radicals.

Strengthens Hair

If you wish your hair were hardier, macadamia nuts could be the answer. Whether your crowning glory is dry, frizzy, brittle, or not growing fast enough, palmitoleic oil in the nuts can enhance hair growth and offer natural shine. Consistent application strengthens hair follicles, preventing frizz and breakage.

Skin Health

Palmitoleic acid also aids in skin health. The acid hydrates the surface and stimulates healing. As skin ages, the amount of natural palmitoleic oil the skin produces dramatically decreases, resulting in aging spots and wrinkles. To see long-term benefits in your skin, regularly apply macadamia nut oil by rubbing it directly on the skin.