A balanced diet that includes five 1-ounce servings of nuts weekly benefits your health, indicates to the Linus Pauling Institute. The Institute notes that nuts help fight cardiovascular disease and lower your risk of developing Type 2 diabetes, and people who consume a diet rich in nuts tend to maintain a healthy body weight. Macadamia nuts contribute to your overall nut intake and also offer specific health benefits due to their rich nutrient content.
Macadamias provide you with dietary fiber, a type of carbohydrate. Fiber does not break down into energy, so it does not contribute to the calorie content of macadamia nuts, but it offers health benefits. It bulks and softens your stool to keep you regular, slows digestion so that you feel full for longer after your meal and also helps control your blood sugar levels. Everyone should consume at least 20 grams of fiber daily, recommends the Harvard School of Public Health, while men might need 30 to 35 grams daily. An ounce of macadamias contains 2.4 grams of fiber, or 12 percent of your minimum daily recommended fiber intake.
Manganese helps keep you healthy as you age -- it helps activate antioxidant enzymes, which fight the cellular damage that causes aging and disease. Getting enough manganese also helps you heal after an injury and promotes skeletal health by stimulating bone growth. An ounce of macadamia nuts boosts your manganese intake by 1.2 milligrams, providing approximately two-thirds of the daily recommended manganese intake for women and half the recommended intake for men, according to the Linus Pauling Institute.
Eat macadamia nuts as a source of copper. Copper helps keep your tissues strong and resilient; it activates lysyl oxidase, an enzyme your body needs to cross-link collagen fibers. It also aids in red blood cell production, making sure your red blood cells can access the iron they need to function. An ounce of macadamias offers 214 micrograms of copper -- 24 percent of the 900 micrograms of copper you require daily, according to the Linus Pauling Institute.
Eating More Macadamias
Macadamias add texture and nutritional value to hot and cold dishes. Try adding crushed macadamia nuts to your morning oatmeal -- they pair well with cranberries for a tart and flavorful dish, or with blueberries and banana for a sweet and creamy option. Top your salads with chopped macadamias, or pair macadamias with arugula, chopped apples and low-fat cheddar cheese to make a decadent whole-grain wrap. Alternatively, try seasoning macadamias with the Indian spice garam masala and chili powder and then roast for a flavorful and filling snack.
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