Why You Should Eat Macadamia Nuts
Think about the last time you ate macadamia nuts. It’s likely you enjoyed them in a sweet treat, such as a cookie or cake. But did you know macadamia nuts are actually a health food?
Creamy and decadent, macadamia nuts are a heart-healthy accent to entrées, salads and healthy baked goods. Although the nuts are high in fat—about 21 grams per ounce—the fat content isn’t a bad thing.
The main benefit of macadamia nuts is the Omega-7 fatty acid content. The nut contains the Omega-7 palmitoleic acid, which may support weight maintenance, gastrointestinal health, heart health, a healthy inflammatory response and total wellness. Just one ounce (10-12 kernels) of macadamia nuts also contains:
- 9 percent of the recommended daily fiber intake
- Over 2 grams of protein
- 5 percent of the recommended daily intake of both iron and vitamin B-6
- 9 percent of the recommended daily intake of magnesium
Since the nut is high in calories, be sure to limit your intake to no more than 1 to 2 ounces daily.
5 Ways to Eat More Macadamias
Need some ideas on how to work this healthy nut into your diet? Here are five ways to enjoy macadamia nuts:
- Add to salad. Dress up greens and veggies with a handful of macadamia nuts.
- Make a trail mix. Combine fruit chips like apple or banana, raisins or dried cranberries, macadamia nuts and any other nuts of choice for a healthy snack on the go.
- Add to healthy cookies. Bake your own protein cookies at home, and add chopped macadamias for a delicious flavor and nutritional boost.
- Make nut butter. You only need one ingredient—macadamia nuts—and a high-powered blender to make a creamy, delicious macadamia nut butter.
- Use in pesto. If you haven’t tried my Heart-Healthy Kale Walnut Pesto yet, try it. Then, experiment with substituting macadamia nuts for walnuts. Alternating nuts helps bring variety to your diet and palate.
What is your favorite nut? How do you work nuts into your diet?