Macadamia Nuts: Why You Should Eat Them Raw and Organic

While good quality macadamia oil is a great addition to a healthy diet, raw macadamia nuts are recommended by the Australian National Heart Foundation. Raw nuts add fibre to the diet which helps in digestion and in the cholesterol lowering process. Roasting the nuts is not thought to damage or reduce the healthy oils although there is evidence to suggest it may lower omega 3 fatty acids slightly. However the temperature used for roasting destroys the vitamin B6 which may be a concern for vegetarians.

The Reason for Choosing Organic Macadamia Nuts

Consume only organic macadamia nuts. Pesticides and fungicides including endosulfan and carbendizam are used on many commercially grown macadamia trees. There have been reports of poisonings from drifting pesticide sprays but it is unclear as to whether toxic build-up may occur in the body from regular macadamia consumption in the diet. Research has found an accumulation of these pesticides in the body fat of animals, and that there is a potential risk of reproductive and nervous system disorders in farm workers and other animals. The chemical has already been banned in New Zealand and is to be phased out in the USA, although it is still in use in Australia. However organically produced macadamias are available. Until safer, natural pesticides replace the current chemicals in use, it may be safer to eat only organic macadamia nuts even if they cost a bit more.

Macadamia Nuts are Rich in Beneficial Fats

Native Australian macadamia nuts have a higher fat content than any other nut. So why are they so good for you? The answer is in the type of fats they possess. Macadamias contain 75% oil of which 85% is monounsaturated, 12% saturated, and 4% polyunsaturated fatty acids. This level of monounsaturated fats in macadamias is almost double that found in almonds. Other good sources are olive oil and avocado. Monounsaturated fats and oils are not only healthy but a necessary part of the diet. Their protective effect is well documented, specifically in reducing the risk of heart disease. Of the monounsaturated fatty acids, palmitoleic acid (POA) is believed to be the most beneficial. Macadamia nuts are a rich source of POA and the only tree nut to contain it.

Regular Consumption of Macadamia Nuts for Improved Cardiovascular Health

Phytosterols in macadamias are thought to lower total cholesterol by inhibiting absorption of the damaging LDL cholesterol, while retaining the level of the protective HDL cholesterol. Research shows that regular consumption of macadamia nuts may reduce blood LDL cholesterol levels by up to 7% in the first month. This is due in part to a lowering of lipoprotein A, a component of cholesterol known to be associated with increased risk of heart disease. Furthermore, the health and function of blood vessel walls is enhanced which provides additional protection for the cardio-vascular system including a reduction in blood pressure. Just one handful of organic, raw macadamia nuts five times per week, or 40g per day, may halve your risk of developing heart disease.

Sources

Australian Macadamia Society 2010, Australian Macadamias: The healthy nut, viewed 10 July 2010, http://macadamias.org/

Dodgson, J 2010, Macadamia industry dismisses claims chemical use is unsafe, ABC Rural, viewed 20 July 2010, http://www.abc.net.au/rural/content/2010/s2858577.htm

McMillan, M 2010, Macadamia chemical ban in US, Northern Star, viewed 20 July 2010, http://www.northernstar.com.au/story/2010/06/16/macadamia-chemical-lismore-rivers-endosulfan/