Hawaii nut is a newly emerging term people use to refer to the world-famous macadamia nut.

These nuts are not only tasty but also very full of nutritional values beneficial for your health.

In this article, we gathered all the information you need to know about Hawaii nut benefits & side effects, the precautions you need to learn before consuming these nuts alongside tips on how to buy + consume + store them.

Hawaii nut: historical overview

Macadamia nut AKA “Hawaii nut” has been consumed by the indigenous people of Australia for more than 5000 years.

It was less than 2 centuries ago, specifically in 1857, when Australian botanists made research about them.

Baron Ferdinand von Mueller was one of the first two researchers that discovered these nuts and he name them after his teacher Dr. John MacAdam.

The second researcher was Walter Hill who started cultivating Macadamia nuts at the Brisbane Botanica Gardens in Queensland.

However, the villagers warned Mr. Walter about the poisonous effect of Hawaii nuts so he was careful not to consume them at first.

Later on, he hired a villager boy to help him collect and plant these nuts only to catch him eating them.

At first, he thought that the boy is going to die but he survived and that’s when Dr. Walter ate a Hawaii nut and fell in love with its deliciousness.

In 1954, after a little research, it turned out that the shell of the Hawaii nut is poisonous and a process to shell them was developed and the nut was marketed globally after that.

People love to snack on Hawaii nut and use its sub-products including cosmetic oil, cooking oil, massaging oil,

Hawaii nut nutritional values and health benefits:

Nutritional values:

Hawaii nut are generally higher in fats compared to other oleaginous nuts like cashews, almonds, walnuts…

In fact, just 1 ounce of this nut offers about 21g of total fats which is significantly high.

However, more than 70% of Hawaii nut fats are mono-unsaturated which is good for health.

Also, the macadamia nut contains a very low glycemic index with only 1g of sugar per ounce.

These nutritional data counts for a serving of 1 ounce (10 kernels, 28g) of raw Hawaii nut:

• Calories: 203
• Fibers: 2.3g
• Protein: 2.2g
• Carbs: 3.6g
• Fat: 22g
• E vitamin: 2%
• B1 Vitamin: 17%
• B2 vitamin: 2%
• B6 Vitamin: 6%
• B12 Vitamin: 2%
• Calcium: 2%
• Iron: 4%
• Phosphorus: 4%
• Potassium: 2%
• Magnesium: 8%
• Zinc: 3%
• Copper: 18%
• Selenium: 6%

Health benefits:

Reduces the risk of heart disease:

According to the CDC, 25% of American deaths are linked to heart disease which makes it the leading cause of death.

Several studies confirm the effectiveness of nuts like walnuts or Hawaii nut (macadamia nut) in reducing the risk of heart disease.

In fact, a 2015 study shows that consuming any type of nuts regularly lowers bad cholesterol.

Another study made in 2007 on men with high cholesterol levels confirmed that eating macadamia nuts for 4 weeks successfully reduced the risk of heart attacks.

According to other studies, consuming oleaginous nuts like Hawaii nut increases the levels of good cholesterol HDL.

In addition, a Swedish study shows that a long terms consumption of macadamia nuts reduces the risk of heart failure and fibrillation.

May prevent cancer:

Hawaii nut is a good source of vitamin E which is a powerful antioxidant and can eradicate free radicals.

According to many studies, vitamin E has great anti-cancerous abilities which is why it is used in post-chemotherapy treatments.

Not only vitamin E, but Hawaii nut also contains flavonoids which can provide protection on a cellular level.

Good for diabetes and metabolic syndrome:

Metabolic syndrome is the group of factors or disorders that increases the risk of heart disease, strokes, and diabetes.

Among those disorders, we mention high sugar levels, high blood pressure, high LDL cholesterol levels…

This is an escalating issue since 34% of adult Americans have metabolic syndrome according to the American Heart Association.

In 2016, a study confirmed that consuming polyunsaturated fats reduced the risk of metabolic syndrome for people with type 2 diabetes.

Other studies show that consuming Hawaii nut regulates blood sugar levels for type 2 diabetes patients.

Thanks to its content of good cholesterol HDL and other beneficial polyunsaturated fats, consuming macadamia nuts reduce the risk of metabolic syndrome therefore the risk of diabetes.

Helps lose excessive weight:

Hawaii nut contains an abundance of palmitoleic acid Aka “omega-7”, a type of rare mono-unsaturated fatty acid.

This fatty acid is very effective in deconstructing complex fats and reducing weight gain.

For instance, a study on sheep shows that a regular intake of palmitoleic acid for 4 weeks shows more than a 70% reduction in weight gain.

Even though human results still need to be researched, many pieces of research on rats and sheep are very promising.

Protects the brain:

Not only does Hawaii nut have anti-cancerous properties, but it can also provide protection for brain cells.

In fact, vitamin E in this nut helps protect brain cells from glutamate and therefore protects the brain from Parkinson’s diseases and Alzheimer’s’.

Some other animal studies confirmed that oleic acids found in Hawaii nut protected the brain of rats from oxidative stress dangers.

Other health benefits:

• Boosts the immune system.
• Promotes healthy intestines.
• Strengthens the bones
• Reduces inflammation.
• Relieves the pain caused by gout or arthritis.
• Offers energy.
• Promotes healthy skin.
• Relieves stress

Hawaii nut oil uses and benefits:

Thanks to its rich nutritional composition, the oil extracted from Hawaii nut is used in many ways including:

• Traditional medicine:

This oil has been used to treat rashes, burns, and all kinds of skin inflammation.

The composition of this oil promotes skin regeneration and eliminates acne and scars due to its anti-inflammatory properties.

• Hair masks:

The oil is rich in antioxidants which makes it very nutritious for the hair and scalp.

For instance, you can apply it on your hair and it will strengthen hair follicles and eliminate dandruff to promote smooth and shiny hair.

• Massage:

Since the skin can easily absorb Hawaii nut oil, it can be very nutritious and beneficial to use for massages.

In fact, the oil enters the lower layers of the epidermis and eliminates puffiness and toxins.

• Industrial uses:

Thanks to the rich antioxidant and anti-inflammatory properties of this oil, it is widely used to make lotions, perfumes, face serums, and creams.

These nutrients in Hawaii nut oil also have moisturizing properties and can fight pigmentation and wrinkles.

Precautions before you consume Hawaii nut:

Just like every type of food, Hawaii nut is very beneficial but doesn’t come without possible side effects for some people.

Here are the precautions you need to know before you start consuming macadamia nuts regularly:

Some people can be allergic:

Nut allergies are one of the most serious types of allergy and can even be life-threatening.

In fact, people allergic to nuts may be triggered by just a small inhalation of tiny particles.

Hawaii nut is not an exception as it contains the same allergic proteins as peanuts, almonds, walnuts…

The symptoms of a Hawaii nut allergy can be:

• Swelling of the lips and tongue.
• Itching and rash.
• Stomach cramps.
• Nausea and vomiting.
• Breathing difficulties.
• Anaphylactic reaction (requires hospitalization).

Therefore, if you experience any of the above symptoms you need to stop eating macadamia nuts and seek the help of a doctor.

Contains a high number of calories:

With more than 200 calories per serving of just 1 ounce, Hawaii nut are among the foods with the most caloric intake.

It can be tricky, as most people don’t notice that they are eating too many macadamia nuts since 1 cup is about half of the entire daily calories (945 calories)

Nonetheless, this shouldn’t be an issue if you follow the safe serving of just 1 ounce or 10 Hawaii nuts a day.

Roasted Hawaii nuts contain fewer nutrients:

Among the oleaginous nuts sold in markets, most people go for roasted nuts with their crunchy nutty flavor.

Nonetheless, studies found that roasting nuts at a high temperature can destroy some of their nutrients.

Because of that, it is always a better choice to consume raw Hawaii nut or soaked or roasted at a very low temperature.

Do not forget that some of the brands sold in the market may contain additives like oils, salt, or sugar which reduces the nutritional value of these nuts.

Consuming Hawaii nut:

The good thing about Hawaii nut is the fact that you can use it as a whole or crushed or even blended into a powder.

With their sweet nutty flavor, you can basically include them in any recipe you want or just snack on them between meals.

Basically, you can use Hawaii nut as a replacement for hazelnuts, pine nuts, almonds, and pistachios… and they will make your dish taste amazing!

You can add these nuts to cereals, cranberries, chia seeds, yogurt, or cottage cheese and have a nice nutritious breakfast.

In addition, you can use powdered or crushed macadamia nuts in your pastry recipe to make the best:

• Pies and cakes.
• Cookies and pancakes.
• Smoothies and muffins.
• Ice creams and yogurts.

Also, Hawaii nut combines well with fruits so don’t hesitate to add some to your fruit salads, or fruity pie fillings.

As for savory dishes, they can make a perfect combination with breadcrumbs to coat your meat, fish, and vegetables.

Other uses of Hawaii nut can be with salads, pasta recipes, and bean dishes by simply adding them crushed at the end of cooking.

Hawaii nut balls with chili:

Ingredients:

• 2 cups of macadamia (260g of Hawaii nut).
• 1 tsp of paprika.
• 2 tbsps. of olive oil.
• 1 tsp of hot pepper powder.
• 1 tsp of garlic powder.
• 2 pinches of sugar and 2 pinches of salt.

Preparation:

• Preheat the oven to 350°F (180°C).
• In a large bowl, place your nuts, pour the olive oil on them and stir so that every nut is coated with a sticky layer of oil.
• That layer of oil will help stick the spices on each nut so take your time coating the Hawaii nuts.
• Now get an oven tray, put a baking sheet on it, and pour in your oil-coated nuts while spreading them evenly.
• Put the tray in the oven and cook the nuts for 10 minutes.
• Take the nuts out, put them in a clean bowl, add salt and stir well.
• Keep mixing while adding paprika, spicy pepper powder, garlic powder (if available), and sugar.
• Stir one last time then serve the chili Hawaii nuts warm and enjoy with your loved ones!

Hawaii nut cookies:

Ingredients:

• 2 ounces of Hawaii nut (55g of macadamia nuts).
• 6 tbsps. of butter.
• 5 tbsps. of sugar.
• ½ cup of brown sugar.
• 1 cup of wheat flour.
• ½ cup of chocolate chips.
• 1 egg.
• ¼ tsp of liquid vanilla extract.
• 1 tsp of salt.

Preparation:

• Preheat the oven to 380°F (180°C).
• Melt the butter then get a bowl and mix it with vanilla extract, salt, and white & brown sugar.
• Now add the egg and mix while slowly incorporating the flour.
• If you bought whole macadamia nuts, make sure you crush them before adding them and the chocolate chips to the bowl.
• Once you obtain a nice and easy-to-form dough full of nut pieces, start making small balls the size of the palm of your hand and then put them on a tray to rest.
• Put the tray in the oven and let it cook for 15 minutes then take them out and let their cooldown.
• Enjoy these crunchy chocolate cookies with your family!

Buying Hawaii nut:

While snacking on a couple of macadamia nuts you don’t want to taste a rancid nut, it is very unpleasant…

Therefore, there are a few things you need to know to make sure that you only buy good quality nuts.

Here are some quality indicators to help you shop for Hawaii nut:

Taste & aroma:

Good quality macadamia nuts usually have a pronounced nutty smell which you can also taste.

If you are after fresh and nutritional Hawaii nuts, taste a nut and avoid buying the ones that are salty or over-sweet.

Also, if the nut has a bitter taste that indicates poor storage conditions and therefore bad quality.

Appearance:

The hull of a Hawaii nut must be free of bruises other than the artificial cutting.

As for the kernel inside, it must look creamy white and free of holes and mold.

Packaging:

Generally, the Hawaii nut in the shell is the most preserved and offers the real fragrance and taste of this fruit.

This is simply because the shell is nature’s package to preserve these nuts in the most natural way.

However, you can also find good quality macadamia nuts in vacuum-sealed packages which are the second-best packaging after natural shells.

 Texture:

A good quality Hawaii nut should also feel dense when you bite on it.

Once you bite it, it must break into small crunchy pieces instead of being soft and sticky.

Storing Hawaii nut:

Because of their rich oily content, Hawaii nuts need to be properly stored to protect them from spoilage.

They certainly need to stay away from moisture and preferably in a dark place away from the light.

Mostly, Hawaii nut is sold in packages so make sure once you open the original package to transfer the nuts into an airtight container.

To further promote a longer lifespan for these macadamia nuts, you can store them in a glass jar and put them in the pantry for 4 weeks.

Also, you can put them in a sealed bag and store them in the fridge for up to 6 months.

Furthermore, it is also possible to freeze Hawaii nut in a freezing bag for up to 12 months.

The good thing about these macadamia nuts is the fact that you can still refreeze them many times after you thaw them and they will retain texture and flavor.

Nonetheless, once the nuts develop a visible mold or an unpleasant smell or taste you need to discard them immediately.