Macadamia nuts are creamy, buttery, and teeming with essential nutrients. This nut is often enjoyed in cookies—but the macadamia nut has so much more to offer. The subtly sweet nut works beautifully in a range of recipes, from tarts and salads to meats. Ahead, we chatted with a registered dietitian to learn more about the benefits of this wonder nut and new ways to enjoy them.
Marissa Meshulam, M.S., R.D., C.D.N., is a registered dietitian and founder of MPM Nutrition, a nutritional coaching company.
The Nutritional Benefits of Macadamia Nuts
From a whole-body perspective, macadamia nuts are considered an anti-inflammatory food offering plenty of health benefits.
Contain antioxidant compounds: Macadamia nuts offer flavonoids and tocotrienols, which are antioxidant compounds. According to Marissa Meshulam, M.S., R.D., C.D.N., a registered dietitian and founder of MPM Nutrition, antioxidants fight free radicals or harmful molecules that cause cell damage and inflammation when present in high amounts.
Packed with good fats: The nuts are rich in “good” monounsaturated fats, which reduce inflammation by suppressing inflammatory proteins called cytokines. This is key because excess, long-term inflammation can damage DNA, increasing the risk of chronic conditions like heart disease and cancer.
Reduce cholesterol: The good fats in macadamia nuts can benefit specific areas of the body, too. According to Meshulam, monounsaturated fats have been shown to lower LDL (“bad”) cholesterol. This is noteworthy because high LDL cholesterol levels can increase your risk of heart disease.
Support brain health: “Your brain is mostly made up of fats, so eating foods rich in healthy fats—like the monounsaturated fats found in macadamia nuts—helps support brain health,” says Meshulam. Macadamia nuts also contain vitamin E, she adds. This essential nutrient may slow down or prevent neurodegenerative brain conditions, including Alzheimer’s disease.
Increase gut health: Even your gut will benefit from macadamia nuts. “Macadamia nuts are a source of soluble fiber,” says Meshulam. “Soluble fiber serves as a prebiotic for gut bacteria, which means it helps nourish the good microbes in our gut, [helping] them flourish.”
A daily serving of 10 to 12 macadamia nuts a day can be beneficial to your health.
How to Use Macadamia Nuts
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Macadamia nuts are enjoyed like other nuts: on their own, as a topping, and in baked goods. This nut is versatile in many recipes and uses:
Desserts: Macadamia nuts are commonly found in white chocolate chip cookies, though they also work well in tarts, granola, and other cookies like our Coconut Lime Bars.
Bread: Add a handful of macadamia nuts to your next quick bread, like our Vegan Banana Bread.
Snacks: If you’re craving a simpler treat, add macadamia nuts to our Basic Bark recipe, toast macadamia nuts in a medley of spices, or add them to Chocolate Covered Bananas.
Soups and salads: Use chopped macadamia nuts to add flavor and texture to savory dishes, including salads and soups.
Meats: Love meats with crunchy coatings? Try using macadamia nuts in our Almond-Crusted Chicken.
Macadamia nut oil is a heart-healthy replacement for vegetable or canola oil. Most vegetable oils are rich in omega-6 fatty acids which promote inflammation, says Meshulam, Macadamia nut oil has the opposite effect, as it’s relatively low in omega-6 fatty acids and high in anti-inflammatory fats. Try it to make salad dressing.
