Macadamia nuts have long carried a bad rap for their high fat content, but like healthy avocados or olives, macadamia nuts are rich in monounsaturated fat, the fat that improves cholesterol levels and decreases your overall risk of heart disease. Traditionally grown in the tropical climates of Australia, Brazil, Indonesia, Hawaii and more, macadamia nuts are one of the only foods that contain palmitoleic acid, a type of monounsaturated fat that can help speed up metabolism while curbing your appetite. But remember - they do contain a high number of calories, so if you're counting, keep that in mind!
Always opt for unsalted macadamia nuts - cracking their shells is a bit tideous, so shelled nuts are becoming more common than their deshelled varieties. Some also come vacuum-packed, usually the freshest available. Once opened, nuts can last up to two months, or six refrigerated.
Calcium 11.4% Iron 27.5%
Vitamin D 0.0% Vitamin E 2.4%
Thiamin 106.8% Riboflavin 12.8%
Niacin 16.6% Vitamin B-6 18.4%
Folate 3.7% Vitamin B-12 0.0%
Panto. acid 10.2% Phosphorus 25.2%
Magnesium 43.6% Zinc 11.6%
Selenium 6.9% Copper 50.7%