Loerieskloof Farm, Peebles Road, White River
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nutrition & health
These are the nuts worth going nuts for. Whether it is taking care of your heart or keeping you upbeat all the day, macadamia nuts can do it all.

Various authorities on nutrition and health published information on the incredible nutritional and health benefits of Macadamias – we recommend researching those articles (especially on Omega 7).

Apart from the table of nutrients that are given below in general, we would like to highlight the following health considerations compiled by our Nutritionist (dietdoc@mweb.co.za – Dr Ingrid van Heerden):

Macadamias and the Mediterranean Diet

Macadamia nuts contain NO CHOLESTEROL and are a rich source of MONO-UNSATURATED FATTY ACIDS. Research has shown that Mono-unsaturated Fatty Acids have a positive effect on high blood fat levels. Mono-unsaturated Fatty Acids lower the “bad” LDL-cholesterol and raise the “good” HDL-cholesterol in the blood, making Macadamia Nuts an excellent choice in diets designed to lower blood cholesterol levels. A 30g portion of Macadamia nuts contains about 2 grams of dietary fibre, and 18 grams of Mono-unsaturated Fatty Acids (72% of the RDA).

Macadamias for Active People

People who are very active, e.g. sportsmen and women, teenagers and young children, need a sustained source of energy to keep them going all day. Nuts with their high Mono-unsaturated fatty content can supply sustained energy for long periods. Eating a handful of Macadamia nuts give you an energy boost before, and after training.

Macadamias – a Vegetarian Favourite

Nuts have formed a part of the human diet for centuries, and Vegetarians know that Macadamias are an important and delicious addition to their diet. Sprinkled over cereal, added to vegetable dishes and fruit salads, Macadamia nuts add nutritional magic.

Average/typical Nutrient Composition of Raw Macadamia Nuts:

(Source:  USDA National Nutrient database for Standard References. Release 17, 2004)

Nutrient Per 100g
Energy 720 kcal
Protein 8 g
Total fats 76 g
Saturated fats 12 g
Monounsaturated fats 59 g
Polyunsaturated fats 1.50 g
Linoleic acid (18.2) 1.30 g
Linoleic acid (18.3) 0.20 g
Cholesterol 0
Carbohydrate 13 g
– Sugars 4.5 g
– Starch 1 g
Fibre 8 g
Calcium 70 mg
Iron 2.65 mg
Magnesium 118 mg
Phosphorous 198 mg
Potassium 363 m
Salt 0 mg
Sodium 4 mg
Trace Elements:
Zinc 1.29 mg
Copper 0.57 mg
Manganese 3.04 mg
Selenium 3.60 mg
Vitanim C 0.70 mg
Thiamin (B1) 0.71 mg
Ribovlavin (B2) 0.09 mg
Niacin 2.27 mg
Patothenic acid 0.06 mg
Vitamin B6 0.36 mg
Folate 10 µg
Vitanim B12 0
Vitamin A 0
a-Tocopherol 5.57 mg
Total Phytosterols
Stigmastrol 0
Campesterol 7 mg
β-Sitosterol 107 mg