Most notable vitamins & minerals in macadamia nuts

Most notable vitamins & minerals in macadamia nuts

Superfoods are often applauded for their range of health benefits. But what exactly does a superfood have that other foods don’t?

You guessed it… Nutrients! Nutrients are the compounds your body absorbs to sustain natural life functions. These nutrients take the form of vitamins, minerals, and proteins that are essential for healthy bodies.

When it comes to being classified as a superfood though, there are a few things to keep in mind. Let’s take a look at what qualifies something to be a superfood, why macadamia nuts qualify, and what vitamins and minerals are present in macadamia nuts that make them so nutrient-dense.

What qualifies as a superfood?

It may surprise you that there is no universal or scientifically accepted definition of the term “superfood.” The term has shifted throughout the years and can be interpreted in many ways depending on the source.

According to the Cleveland Clinic, superfoods “aren’t a nutritionally recognized category of foods,” but they are typically “natural foods that are especially nutrient-dense while generally being low in calories.”

At Love Macadamia™ however, we like to believe that a superfood is a healthy, whole food with more than one health benefit. For example, being nutrient-dense, rich in ‘good fats,’ and containing antioxidants that offer a range of health benefits can help justify a food’s status as a “superfood.” Hmm… sounds a lot like macadamia nuts!

No matter where the definition of the term may fall in your life, there is one thing for certain: when consumed as part of a well-balanced diet, superfoods offer more positive effects on your overall health than processed or refined foods because of their nutrient density.

How are macadamia nuts a superfood?

Their vitamins, minerals, antioxidants, and phytonutrients combined with ‘good fats’ help make macadamia nuts stand out as a superfood.

They contain the fighting power of polyphenols and flavonoids, which are essentially superfoods in their own right. These elements help neutralize harmful free radical damage in our cells. 

Plus, eating a diet with an abundance of vitamins and minerals offers incredible benefits like

  • Promoting a healthy heart, brain, skin, and gut.
  • Enjoying a diet low in carbohydrates and sugars.
  • Being a great fit for keto, paleo, and vegan diets.

What are the key vitamins and minerals found in macadamia nuts?

One of the greatest qualities of macadamia nuts is that they are rich in ‘good fats’ like monounsaturated fatty acids (MUFAs) and provide a healthy ratio of polyunsaturated fatty acids (PUFAs).

Both MUFAs and PUFAs play a critical role in helping your body absorb key fat-soluble vitamins (like A, D, E, and K) from the various foods you consume.

Without these critical fatty acids in your diet, your body would only be able to absorb water-soluble vitamins, meaning you could be missing out on so much of the nutritional value of your foods. Who wants that?!

In addition to their ‘good fats,’ macadamia nuts also provide a series of key vitamins and minerals. Take a look at this list of some of the most important ones you’ll benefit from when you eat a single serving of macadamia nuts (some might surprise you!)

  • Manganese

1.2mg per serving, or 51% Daily Value

Macadamia nuts are rich in manganese, which is essential to activate specific enzymes (prolidase) that make skin cells and help reduce inflammation.

  • Thiamine B1

0.3mg per serving, or 28% Daily Value

Macadamia nuts are a great source of thiamine, also known as vitamin B1. Thiamine aids in growth, development, and cellular function as well as helps the body generate energy from nutrients.

  • Copper 

0.2mg per serving, or 23% Daily Value

Macadamia nuts are a good source of copper, which can help your body carry out important functions such as maintaining nervous and immune systems, brain development, and preventing kidney and circulation problems.

  • Magnesium

36.0mg per serving, or 9% Daily Value

Macadamia nuts contain a fair amount of magnesium which can help lower blood pressure, support muscle and nerve function, and help your body produce energy.

Nutritional values are provided by, data sourced from the USDA National Nutrient Database.

“Macadamia nut vitamins, minerals, antioxidants, and phytonutrients combined with ‘good fats’ help make them stand out as a superfood.”

Choose your superfood!

When it comes to nourishing your body, you have thousands of options to choose from, all with their own unique nutritional make-ups. But there’s no denying that superfoods provide the best nutritional impact.

While you’re doing your weekly meal prep, it’s best to create a well-balanced diet full of vitamins and minerals with foods that you love.

So why not try macadamia nuts? You already know about their incredible nutrient density and the presence of ‘good fats’ that help your body absorb key vitamins. Now it’s time to explore their delectably delicious flavor and unlimited versatility!

Visit our Pinterest board for fun and creative ways you can add macadamia nuts to your diet and start reveling in the nutrient-rich benefits of a superfood that’s also super tasty!


*The nutrition information is in alignment with the United States of America Food & Drug Administration (FDA) regulations. This may differ in other countries.