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Like most other nuts, macadamia nuts are rich in nutrients and beneficial plant compounds. They’re also linked to several benefits, including improved digestion, heart health, weight management, and blood sugar control.

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Here are 10 health and nutrition benefits of macadamia nuts.

1. Rich in nutrients

Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. One ounce (28 grams) offers
Calories: 204
Fat: 23 grams
Protein: 2 grams
Carbs: 4 grams
Sugar: 1 gram

Fiber: 3 grams

Manganese: 58% of the Daily Value (DV)

Thiamine: 22% of the DV

Copper: 11% of the DV

Magnesium: 9% of the DV

Iron: 6% of the DV

Vitamin B6: 5% of the DV

They are are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels

These nuts are low in carbs and sugar and have a moderate fiber content

2. Loaded with antioxidants
Like most nuts, macadamia nuts are a great source of antioxidants.
Antioxidants neutralize free radicals, which are unstable molecules that can cause cellular damage and increase your risk of conditions like diabetes and heart disease

Additionally, macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol

Is is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels.

3. May boost heart health
Macadamia nuts may lower your risk of heart disease.

Various studies suggest that eating 0.3–1.5 ounces (8–42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10%

4. May reduce your risk of metabolic syndrome
Metabolic syndrome is a cluster of risk factors, including high blood sugar and cholesterol levels, that raise your risk of stroke, heart disease, and type 2 diabetes

5. May aid weight loss
Despite being rich in calories, macadamia nuts may help you lose weight.

This may be partly explained by their amounts of protein and fiber, two nutrients known to reduce hunger and promote feelings of fullness

6. May improve gut health
Macadamia nuts contain fiber, which can benefit your digestion and overall gut health.

As is the case with most nuts, the soluble fiber in macadamia nuts can act as a prebiotic, meaning that it helps feed your beneficial gut bacteria

7.Providing anticancer properties. Macadamia nuts contain flavonoids and tocotrienols, plant compounds that test-tube studies indicate may help fight or kill cancer cells. However, more research is needed.

9. Boosting brain health. Test-tube and animal research shows that tocotrienols may also protect brain cells from conditions like Alzheimer’s and Parkinson’s. Still, human research is needed.

9.Bumping up your longevity. Regular intake of nuts, including macadamia nuts, may help cut your risk of dying prematurely by around one-third.