Where does the Macadamia nut come from?
The macadamia nut, also known as the Queensland nut, is the fruit of the Queensland walnut tree (northeastern Australia). Discovered 5,000 years ago by Aboriginal people, it is one of the very few endemic Australian plants to have been domesticated by humans.
The macadamia tree was rediscovered by two English botanists in 1858. Its name was given in honor of an Australian scientist of Scottish origin, John Macadam. Today, macadamia nuts are cultivated in many warm regions (South Africa, Brazil, California, etc.), but Australia has the largest production in the world.
Macadamia nuts are drupes, grouped in clusters. They are enclosed in extremely hard, brown shells, themselves surrounded by a thin, fleshy covering (the husk). The nuts are ripe when they fall spontaneously from the tree and the husk splits. They can then be eaten fresh; they will have a flavor similar to that of coconut. However, you will need to use a vice to crack the shell, which is not as fragile as that of a walnut or an almond!
But what exactly does it contain and why is it so interesting to include in your diet, particularly as part of a ketogenic diet?
Compared to other oilseeds, it also has an average carbohydrate content and the lowest protein content.
Consuming a handful (20 to 30 g) of macadamia nuts as a snack or during a sports activity therefore provides the body with the energy necessary to continue while avoiding a variation in blood sugar levels due to their very low sugar content . This way, you can always go further in your day or your training without feeling sluggish! This is also why at Holyfat we use them in half of our range of energy purees , given their great nutritional qualities, it would indeed be a shame to deprive yourself of them - for a gourmet break as well as for a sports outing! Not to mention their delicious taste, because in addition to being full of benefits, they are also very tasty and lend themselves to many recipes. They are also widely used in cooking, like their cousins almonds or cashews for example, raw, plain, cooked, salted, sweetened, grilled or even caramelized. A real little guilty pleasure!
Here you can find our puree discovery pack made up of 10 purees in 9 different flavors.
Macadamia nuts are therefore of particular interest in a ketogenic diet (or diet without any sugar) due to their low carbohydrate content and their high lipid content, but not only that! Integrated into a varied diet or used as part of a sporting activity, they can be an excellent ally for performance and well-being.
What are the benefits of macadamia nuts?
What are the omega-9s found in macadamia nuts, and what are they used for?
Omega-9s are monounsaturated fatty acids. Unlike omega-3s and omega-6s, omega-9s are considered non-essential . This is not to say that the body doesn't need them, quite the contrary, but it can produce them itself if they are not sufficiently supplied by food.
The main one is oleic acid, whose name comes from the Latin oleum “oil”. It is the most abundant in nature, in human adipose tissue and in blood plasma. However, omega 9 is not found everywhere: It is mainly found in vegetable or animal oils: olive (72%), hazelnut (77.8%), grape seed, avocado, rapeseed, peanut or sesame oils or even duck fat (44.2%), goose, beef, butter (20%) or lard (41%). Oilseeds (such as almonds or walnuts that we also use in our Holyfat purees) also contain omega 9 in significant quantities.
The role of omega 9: They play very similar roles to omega 3 and 6:
- Cardiovascular protection
- Regulation of cholesterol levels (reduces LDL cholesterol, the “bad” type, and increases “good” cholesterol, which protects the arteries)
- Participate in membrane plasticity
- Play an anti-inflammatory role
- Contribute to the proper functioning of the immune system
- Contribute to the proper functioning of the retina, nervous system and brain
- Reduce the risk of cancer
The French Agency for Food, Environmental and Occupational Health Safety (ANSES) recommends, for a typical adult ration (without pathology or special diet) , an intake of 35 to 40% of lipids in the daily energy intake , including:
- MUFA (omega 9): 15 to 20%
- PUFA (omega 3 and 6): 5%, with a minimum of 1% omega 3 and 4% omega 6 (and a w6/w3 ratio of less than 5)
Macadamia nuts are therefore an excellent source of good fats . They also contain interesting levels of Thiamine (1.2 mg/100 g), vitamin B6 (0.28 mg/100 g), vitamin B3 (2.47 mg/100 g), manganese (4.13 mg / 100 g) and magnesium (130 mg/100 g).
The vitamins and minerals present in macadamia nuts are very interesting:
Thiamine (vitamin B1):
A water-soluble vitamin, it is not produced by our body and must therefore be supplied through food. It plays several important functions, particularly in carbohydrate metabolism (breakdown). It is essential for the transformation of pyruvate, a metabolite produced by glycolysis (breakdown of glucose to generate energy) and toxic to the nervous system. It also acts (in the form of thiamine triphosphate) in the transmission of nerve impulses.
Thus, thiamine is necessary for the proper functioning of the nervous system and muscles. A B1 deficiency can lead to neurological disorders, encephalopathy (Gayet-Wernicke encephalopathy, a severe neurological disorder), and a condition called Beriberi (“I can’t, I can’t” in Sinhala, as marked fatigue is one of the main symptoms of this condition). Note that the flesh of certain fish contains thiaminase, an enzyme that breaks down thiamine. Cooking degrades it, but when eaten raw, as in Japan, for example, it can contribute to thiamine deficiency.
For adults, the recommended daily intake (RDI) of thiamine is 1.5 mg. Aside from macadamia nuts and oilseeds more generally, it is found in brewer's yeast flakes, legumes, certain meats, offal and cold cuts, and whole grain foods.
Vitamin B3:
Niacin must be provided by food but can also be synthesized endogenously from tryptophan and, to a lesser extent, by intestinal bacteria. It works in synergy with B2, B6 and magnesium. It has already demonstrated its effectiveness in the treatment of hypercholesterolemia and the treatment of skin disorders, due to its major metabolic role. It regulates cholesterol levels, allows the production of energy, the synthesis of bile salts or steroid hormones by entering into the composition of coenzymes involved in lipid metabolism. It prevents atherosclerosis by participating in maintaining the integrity of arteries (and more generally of tissues). It also preserves neuronal cells from premature aging and could therefore participate in the prevention of neurodegenerative diseases (Alzheimer's, Parkinson's, etc.).
It is found in foods of animal origin (meat and seafood) but also in yeast or wheat germ, potatoes and oilseeds. The average nutritional requirement (ANR) is 11.4 mg/day for adult women and 14 mg/day for adult men. A deficiency (extremely rare) can lead to asthenia, headaches, dizziness, dementia and pellagra (a nutritional disorder mainly observed in malnourished or undernourished populations).
Vitamin B6:
Also essential since it is not produced by the body, pyridoxine is involved in many metabolic reactions. It ensures the balance of the immune system and the health of lymphoid organs (primary: bone marrow and thymus and secondary: spleen, lymph nodes, tonsils). In protein metabolism, it is involved in the synthesis and degradation of amino acids and proteins, particularly tryptophan, which it transforms into vitamin B3. It allows the synthesis and renewal of red blood cells and allows the production of essential neurotransmitters and hormones: noradrenaline, serotonin, adrenaline, etc. It thus promotes hormonal balance. Combined with B9, B12, zinc or magnesium, it increases and facilitates their assimilation.
A B6 deficiency can lead to anemia, intense fatigue, melancholy, skin disorders, or inflammation of the tongue. However, since B6 is found in a majority of foods, deficiencies are extremely rare. They are mainly observed in malnourished people, in cases of kidney failure, or in chronic alcoholics. However, an excess of B6 is harmful. Indeed, in high doses, it is neurotoxic and can affect memory and the nervous system, sometimes permanently. It is therefore recommended not to exceed a daily dose of 6 mg of pyridoxine (knowing that the RDA is 1.3 mg for an adult and 1.9 mg for a pregnant woman).
Vitamin B6 is found in a wide variety of plant and animal foods (meat, fish, offal, seeds, oilseeds, bananas, etc.).
Manganese:
An essential trace element, it plays a role in the activation of certain enzymes. It also participates in carbohydrate metabolism and the synthesis of lipids, particularly cholesterol. It is therefore indirectly involved in the synthesis of sex hormones. Finally, it plays a role in the formation of the skeleton and connective tissue.
Its metabolic role is complemented by that of an enzymatic cofactor, meaning it binds to an enzyme to enable it to act. In the human body, it binds to superoxide dismutase, which helps eliminate free radicals and also enables insulin synthesis. It also activates prolidase, which is involved in collagen synthesis.
Fun fact: Manganese is absorbed by the body in two ways: through the digestive tract, through food or mineral water, and also through the respiratory tract! Airborne particles enter the lungs and then enter the bloodstream.
Manganese is found mainly in oilseeds (walnuts, almonds, pecans, macadamia nuts), cereals (whole wheat, barley, buckwheat, rye), chocolate and shellfish. Very present in the diet and with a low daily requirement (RDA: 2.5 mg), a deficiency is rare. It manifests itself by a slowdown in growth, damage to the appendages (skin, hair, nails), a decrease in blood cholesterol and an alteration of reproductive functions. An excess of manganese is sometimes noted in vegetarians/vegans given that it is very present in plants. It then leads to neurological disorders: headaches, drowsiness.
Magnesium:
An essential mineral, it is the 4th most important cation in the body and the 2nd at the intracellular level. The human body contains on average 25 mg of magnesium, stored between 50 and 60% in the bones, 25% in the muscles and 1% in extracellular fluids. It is involved in more than 300 enzymatic reactions: maintaining homeostasis (internal balance), glucose transport, phosphorus transport, protein synthesis, enzyme activation, transmission of nerve impulses and muscle contraction, it also has a sedative function and stimulates the formation of antibodies (immune role). It also plays a complex role in cell integrity, promotes brain plasticity, promotes the fixation of calcium on the bones and is anti-inflammatory. Among other things, we are not going to expose the hundreds of reactions and their actions but you will have understood that magnesium is vital to the body.
Its absorption is favored by solubility and fermentable carbohydrates (found for example in oilseeds like almonds). A magnesium deficiency can result (among other things, again) in digestive disorders, sleep disorders, anxiety, irritability, fatigue or neuromuscular irritability (spasms, cramps, tremors, involuntary contractions), stress/anxiety/depression, heart palpitations, thermal disturbances, and kidney, bone, vascular, and liver problems. Legend has it that when the eye twitches, it may be due to a lack of magnesium.
Don't panic, though, magnesium is found in many food sources: coffee, shellfish, whole grains, oilseeds... and chocolate! There are also magnesium supplements available if you are deficient that will allow you to reach your recommended intake of around 400 mg/day for an adult (needs vary with age). In the case of intense physical activity (endurance sports, for example), needs are increased because sweat causes significant mineral losses.
As you can see, macadamia nuts are a little powerhouse of benefits for the body. Good fat, good taste, and lots of possible uses... So there's no reason to deprive yourself (as long as you don't finish the whole packet)!
In which products do you find macadamia nuts at Holyfat?
The majority of our purees are macadamia-based (+85% on average), so you can find macadamia in our salt, lemon, vanilla, coconut, espresso purees and limited editions.
Where do our macadamias come from?
Our macadamia nuts come directly from South Africa. Our supplier there is FSSC22000 certified. They receive the macadamia nuts, hull them, and pasteurize them, then ship them to us.
Don't hesitate to consult our other articles, in particular " How to avoid fatigue during exercise, particularly during endurance sports?" , as well as our close-ups on our ingredients , with a few bonus tips and advice for preparation and your sports outings (or your busy days).