Macadamia Benefits, Usage, and Nutritional Facts

Macadamias, which belong to the Proteacea family of plants are evergreen macadamia trees can reach 40 feet in horizontal as well as vertical spread.

Macadamia is native to the East Coast rainforests of North Eastern parts of Australia. Several parts of mineral rich, tropical and subtropical areas of Australia, Hawaiian Islands, Middle Americas, Brazil and South African regions are favorite regions where these sweet and crunchy nuts grow in abundance.

Macadamia tree reaches to about 15 meters in height. In general, it achieves maturity and begins to produce fruit at around the age of seventh year of plantation.

There are at least about seven species of macadamia grown in their wild natural habitat. However, only two of which are edible and cultivated in the horticulture farms around the world. Macadamia integrifolia produces smooth-shelled nuts, whereas Macadamia tetraphylla has nuts with a rough shell.

During each summer, the tree bears elongated chains of attractive cream-white colored flower racemes, which subsequently develop into tough shelled, round to spherical shaped fruits with a conical tip. Depending upon the cultivar type its shell may possess smooth or rough outer surface. Each fruit features 0.5 to 1 inch in diameter consisting of husk enveloping around a single kernel. Inside, the edible kernel is white, has smooth buttery surface and sweet taste.

Macadamia USDA Nutritional Facts

Nutrient	Unit	Value per 100.0g	1.0 cup, whole or halves 134g	1.0 oz (10-12 kernels) 28.35g
PROXIMATES
Water	g	1.36	1.82	0.39
Energy	kcal	718	962	204
Protein	g	7.91	10.60	2.24
Total lipid (fat)	g	75.77	101.53	21.48
Carbohydrate, by difference	g	13.82	18.52	3.92
Fiber, total dietary	g	8.6	11.5	2.4
Sugars, total	g	4.57	6.12	1.30
MINERALS
Calcium, Ca	mg	85	114	24
Iron, Fe	mg	3.69	4.94	1.05
Magnesium, Mg	mg	130	174	37
Phosphorus, P	mg	188	252	53
Potassium, K	mg	368	493	104
Sodium, Na	mg	5	7	1
Zinc, Zn	mg	1.30	1.74	0.37
VITAMINS
Vitamin C, total ascorbic acid	mg	1.2	1.6	0.3
Thiamin	mg	1.195	1.601	0.339
Riboflavin	mg	0.162	0.217	0.046
Niacin	mg	2.473	3.314	0.701
Vitamin B-6	mg	0.275	0.368	0.078
Folate, DFE	µg	11	15	3
Vitamin B-12	µg	0.00	0.00	0.00
Vitamin A, RAE	µg	0	0	0
Vitamin A, IU	IU	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.54	0.72	0.15
Vitamin D (D2 + D3)	µg	0.0	0.0	0.0
Vitamin D	IU	0	0	0
LIPIDS
Fatty acids, total saturated	g	12.061	16.162	3.419
Fatty acids, total monounsaturated	g	58.877	78.895	16.692
Fatty acids, total polyunsaturated	g	1.502	2.013	0.426
Cholesterol	mg	0	0	0
OTHER
Caffeine	mg	0	0	0

Health Benefits Of Macadamia Nuts

Eating nuts on a regular basis has a positive effect on the health. These sweet, creamy, crunchy, and luxurious nuts are more often than not thought of as high fat indulgence rather than health food. But Macadamia contains a range of nutritious and health-promoting nutrients that make them an important part of our daily diet. A balanced diet containing macadamias promotes good health, longevity and a reduction in regenerative diseases.

Energy 

Macadamia nuts have sweet taste and are rich source of energy. 100 g of nuts provide about 718 calorie/100 g, which is one of the highest calorific values among nuts.

Cholesterol-free

Macadamia nuts are 100% cholesterol-free and are highly beneficial to reduce cholesterol level. These nuts are rich in healthy monounsaturated fats which are said to be cardioprotective by reducing cholesterol level and help to clean the arteries. Macadamia also lowers the level of triglycerides, which is a kind of body fat and reduces the risk of coronary disease.

Antioxidants

Another health benefit of macadamia comes from their high flavonoid content. Flavonoids, which are found naturally in these plants help to prevent cells from damage and protects from environmental toxins. These flavonoids convert into antioxidants in our body. These antioxidants search and destroy free radicals and protect our bodies from various diseases and certain types of cancer, which include breast, cervical, lung, prostate, and stomach cancer.

For Weight Loss

People usually avoid eating macadamia thinking that it is laden with fats and cholesterol. However, the fat in macadamia is monounsaturated fats which promote weight loss. Macadamia nuts are rich in palmitoleic acid, and omega 7 fatty oil that provide building blocks for the enzymes and control the burning of fat and curb the appetite. Palmitoleic acid increases fat metabolism and reduces fat storage. Their fatty acids content makes them an extremely satisfying food, and you will need only a handful to feel satisfied.

Proteins

Macadamias contain a significant level of protein, which is an essential component of our diet and forms muscles and connective tissues in our bodies (5). Proteins are a part of our blood and act positively on our health. They also help to maintain the health of hair, nails and skin.

Dietary Fiber

Macadamias contains around 7% of dietary fiber. Dietary fiber comprises of complex carbohydrates and includes many types of soluble and insoluble fiber. Dietary fiber promotes satiety, provides roughage, aids digestion and assist in reducing constipation and several other diseases related to it.

Bone Health

Phosphorus in macadamia plays a variety of roles including bone and teeth mineralization, metabolism, absorption and transportation of nutrients. Calcium also helps in the formation of teeth and bones. Manganese in macadamia helps the body to deposit new bone tissue, so that the skeleton stays strong as you age. Omega 3 prevents osteoporosis and reduces the severity of arthritis.

Promotes Brain Health

Macadamia promotes the health of the nervous system. Copper in macadamia helps to make neurotransmitters, the chemicals which our brain cell uses to send chemical signals.

Promotes Brain Health

Macadamia promotes the health of the nervous system. Copper in macadamia helps to make neurotransmitters, the chemicals which our brain cell uses to send chemical signals.

Provides Oleic Acid

Macadamia nut oil is rich in oleic acid, which plays an important role in the reduction of inflammation and boosting of memory power. It also helps in lowering the symptoms of asthma and the levels of bad cholesterol in the body while increasing HDL (good cholesterol) levels. This fatty acid is also beneficial for skin health as it has superb moisturizing and regeneration properties.

Increases Nutrient Absorption Rate

As mentioned earlier, macadamia nut oil has high monounsaturated fatty acid content. These fatty acids are important for good health as they help in increasing the rate of absorption of nutrients, as well as fat-soluble vitamins in the body.

Boosts Bone, Cell, And Tissue Strength

Macadamia nut oil plays a vital role in keeping the bones, cells and tissues of the body strong. This is because of its richness in magnesium. This mineral also provides support to muscle and nerve functions and helps in stabilizing heart rhythm.

Provides Optimal Amount Of Omega Fatty Acids

According to experts, macadamia nut oil has just the right amount of essential omega fatty acids. It is important for your body to get an even amount of omega-3 to omega-6 fatty acids as an imbalance can cause health problems such as cardiovascular disease, cancer, arthritis, etc. Studies suggest that consumption of these nuts reduces LDL cholesterol levels considerably. Since these fats are not produced by the body, it is important to gain them through your diet.

Prevents TEWL

Another nutrient that macadamia nut oil is rich in is linoleic acid. This is a fatty acid that greatly benefits the skin. It can prevent TEWL, or trans-epidermal water loss, from the delicate tissues of the skin.

Absorbs Free Radicals

Macadamia nut oil contains antioxidants such as Squalene and Vitamin E. These antioxidants prevent damage that is caused to the body by the free radicals by absorbing them. Free radicals also have the ability to change DNA. The antioxidants in this oil help in neutralizing the free radicals and prevent life-threatening diseases such as breast, cervical, breast or prostate cancer. They also delay the signs of aging and boost overall health.

Provides Hydration

Many factors, including beauty treatments, hot showers, etc. deplete moisture from your hair and skin. To make sure they are healthy, you need to keep them well-hydrated. As mentioned earlier, your body naturally produces palmitoleic acid, but it rapidly gets depleted with age. The omega-7 that macadamia nut oil provides plays a huge role in replenishing palmitoleic acid in your body and keeps your skin and hair hydrated.

Skin And Hair Benefits

Delays Skin Aging

The benefits of macadamia nut oil for skin are surplus. Macadamia nut oil has a high content of palmitoleic fatty acids. This is a nutrient that has great skin benefits as it delays the process of cell and skin aging. Because palmitoleic acid gets depleted fast as skin ages, it is important to have this oil. This is one of the reasons why macadamia nut oil is a key ingredient in many anti-aging products.

Protects Skin And Hair

The antioxidant properties of macadamia nut oil do not only protect your body from free radicals, but also your skin and hair as well. Your skin and hair are also highly prone to the damage caused by free radicals. The antioxidants in this oil protect your skin and hair from such damage and ensure health from within. You get glowing, youthful skin and strong, lustrous hair.

Prevents Hair Breakage

Have you ever used macadamia nut oil for hair? According to experts, macadamia nut oil can keep hair from breaking. It penetrates hair follicles and the scalp and helps in the improvement of hair elasticity and strength. With so many biological and environmental factors that cause hair breakage, macadamia nut oil is an excellent oil to have to reverse the damage done to your hair.

Selection and storage

Macadamias are available in the market year-round. In stores, macadamia nuts in different kinds are displayed namely as shelled, unshelled, salted, roasted, sweetened, etc.

Buy whole “un-shelled” or “with-shell” nuts instead of processed ones. They generally available in airtight sealed packs as well as in bulk bins. Look for the nuts that feature healthy, compact and uniform in size and feel heavy in hand. The nuts should be devoid of cracks (other than natural split), cuts, mold, and spots and free of rancid smell.

Store unshelled macadamia nuts in cool, dry place where they stay fresh for several months. Shelled kernels, however, should be placed inside an airtight container and kept in the refrigerator to avoid them turn rancid.

Usage/ Cooking Tips

Macadamia nut oil can be used to cook a wide variety of delicious foods. It works very well as a salad dressing because it has an almost sweet and nutty flavor. It is also a wonderful oil for frying and baking. Macadamia nut oil tastes great with everything from fruits to cheese to veggies. There is no end to the things you can do with it!

Apart from cooking with macadamia nut oil, you can also use it topically and give your skin and hair all the benefits it has to offer. To condition your hair, use it warm and massage your hair and scalp with it. To keep your skin young and moisturized, you can use it on your body after your daily shower. You can also use this fantastic oil to treat damaged cuticles.

As you can see, using macadamia nut oil has loads of benefits for your body, skin and hair. Maybe you should think about replacing your other oils with this one, if you have not already!

Benefits of Eating Lentils

Unlike other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.

Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking. 

Lower Cholesterol
Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

Heart Health
Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream—a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!!


Digestive Health
Research studies have shown that insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
A single cup of cooked lentils contains 16 grams of dietary fiber, or 63 percent of the U.S. Department of Agriculture's recommended daily allowance of fiber for an adult man or woman on a 2,000-calorie diet. Lentils contain some soluble fiber, but are an outstanding source of insoluble fiber. According to The Cancer Project, a diet that includes plenty of insoluble fiber can regulate bowel movements, promote digestive system health and may significantly decrease the risk of colon, breast, throat and esophageal cancer. Fiber-rich foods like lentils may also help prevent stroke, heart disease, diabetes, high blood cholesterol and hypertension.

Stabilized Blood Sugar
Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.

Good Protein
Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.

Increases Energy
In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea—especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Weight Loss
Cooked lentils provide 18 grams of protein per cup, with less than 1 gram of fat, negligible saturated fat and no cholesterol. When compared to beef, poultry and fish, all of which are good sources of protein but contain much higher amounts of saturated fat and cholesterol, the Harvard School of Public Health names legumes such as lentils a better protein choice. A 2012 study published in the "Archives of Internal Medicine" reported that substituting lean protein sources like beans for red meat could lower your overall risk of dying from most diseases, including cancer and heart disease.
Lentils do not contain all of the amino acids required by the body for protein synthesis. Combine them with a grain like rice or whole-wheat bread for a meal providing complete protein.

One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

History
Lentils are believed to have originated in central Asia, having been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 8000 years have been found at archeological sites in the Middle East. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a part of a bread that was made during the Babylonian captivity of the Jewish people.


For millennia, lentils have been traditionally been eaten with barley and wheat, three foodstuffs that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China and Syria.

Health Benefits of Kelp/Kombu

Kelp is a type of seaweed, or algae, commonly eaten in Asian countries, such as Japan and China which is also known as Kombu. Kelp is found mainly in kelp forests within shallow bodies of saltwater and can grow up to half a meter a day, ultimately reaching heights of 30 to 80 meters. Kelp is considered a super-food because of all the nutrients it contains. Eating large amounts of it can cause side effects.
Kelp also produces a compound called sodium alginate. This is used as a thickener in many foods you may eat, including ice cream and salad dressing. 


Chlorophyll
Chlorophyll is used by plants to convert sunlight into energy, and it contains many nutrients, including antioxidants and amino acids. Chlorophyll is also similar in composition to human blood, so consumption of it can stimulate red blood cell production, which can increase oxygenation around the body. Kelp contains plentiful amounts of chlorophyll.


Source of iodine
Many people are avoiding sodium in their diets, and for good reason. Sodium is harmful in a variety of ways as it is associated with heart disease and water-weight gain. But when salt first became available for seasoning food right at the table, manufacturers added iodine as a health benefit. For years kelp stayed hidden in the closet while people got their necessary iodine from table salt. But now that salt is being avoided, iodine is not as readily available and so kelp is becoming more and more favored as a healthy source of iodine. Vegetarians, and especially vegans who are avoiding dairy and animal products should be taking kelp since, healthy as these diets are, they are lacking in certain minerals and nutrients necessary for a healthy lifestyle.

Flavor and Digestibility

Kelp has been used for centuries as a flavor enhancer. In addition to the commonly recognized salty, sweet, sour and bitter taste qualities, kelp contributes a fifth taste, umami. This savory fifth taste is the result of taste receptors for glutamate, or glutamic acid which is naturally present in kelp. Kelp also increases the digestibility of foods. The glutamic acid present in kelp helps break down the tough fibers in beans. Adding a soaked piece of kelp to the beginning stages of any dish can also introduce additional minerals into the diet. Kelp can also be used in the sprouting process to increase mineral content.

Nutritional Benefits
Because it absorbs the nutrients from its surrounding marine environment, kelp is rich in:

• vitamins
• minerals
• trace elements
• enzymes

According to nutritionist Vanessa Stasio Costa, M.S., R.D.N., C.D.N., kelp “is often considered a ‘superfood’ due to its significant mineral content. It’s especially concentrated in iodine, which is important for optimal thyroid function and metabolism.”

The National Institutes of Health (NIH) say that seaweed such as kelp is one of the best natural food sources of iodine, an essential component in thyroid hormone production. A deficiency in iodine leads to metabolism disruption and can also lead to an enlargement of the thyroid gland known as goiter.

But beware of too much iodine. Overconsumption can create health issues, too. The key is to get a moderate amount to raise energy levels and brain functioning. It is difficult to get too much iodine in natural kelp but this could be an issue with supplements.

The benefits of these vitamins and nutrients are substantial. B vitamins in particular are essential for cellular metabolism and providing your body with energy. According to UCSF Medical Center, kelp has more calcium than many vegetables, including kale and collard greens. Calcium is important to maintain strong bones and optimal muscle function.