Discover The Benefits Of Nuts with Satvic Foods


benefits of nuts satvic foods 2024

Whether you are a vegan or a Keto follower, nuts are something that you can enjoy anytime. The benefits of nuts are nothing new; they have been around for ages. Remember when our grandparents would soak nuts overnight and have them the next day?

From being a powerhouse of energy to one of the most loved and healthiest snacks, nuts are rich in nutrients and have multiple health benefits. With this article, Satvic Foods aims to give you a clear understanding of the purpose and benefits of consuming nuts. We furthermore discuss the different types of nuts that are easily available and their benefits to the human body. We will also cover how nuts can be a magic potion for pregnant ladies and help them throughout their pregnancy journey.

Nuts And Their Importance In Our Daily Diet

The benefits of nuts are no longer underrated and are widely accepted by many people. However, if you find it difficult to understand the difference between almonds, walnuts, cashews, and pistachios, this article is all you need today. 

Walking down the grocery aisle, you may find hundreds of nuts and nut-based products. Using nuts in our daily diet has become a mandate, especially since people started discovering the potential health benefits that come free of cost with these little munchies. 

Nuts are a powerhouse of vitamins, proteins, minerals, fibers, healthy fats, and many other abundant nutrients our body needs. Therefore, including them in our daily diet ensures a healthy and balanced meal.

satvic foods almond peanut butter ingredients

Let’s begin with the basics first and check out some of the most commonly found nuts in the section below:

Different Types Of Nuts Used In Our Daily Diet

When we talk about nuts, we often have a broad picture in mind. To help you make the more comprehensive picture narrower and easier to understand, we have filtered a few varieties of nuts that are commonly available in every Indian kitchen. Let’s find out what they are in the table below.






Protein, Fiber, Magnesium, Vitamin E

It aids in building a healthy heart and lowers Blood Pressure and Blood Sugar Levels

1 Ounce (oz) or 28 grams contains 14 grams of fat, of which 9 grams are monounsaturated fats.


Copper, Folic Acid, Vitamin B6, Vitamin E, Manganese

Cancer Prevention Helps in a strong and healthy heart and brain.

1 ounce (oz) or 30 grams of walnuts contains 18.5 grams of fat


Zinc, Iron, Vitamin K, Vitamin B6, Protein, Fiber, etc

It aids in building a healthy  heart and protects against type 2 diabetes

1 ounce (oz) or 28 grams of unroasted and unsalted cashews have 12 grams of fat percentage


Potassium, Magnesium, Sugar, Protein, Fibers, Vitamin B6

It reduces the risk of colon cancer, boosts heart health, is good for the eyes, and is highly beneficial for maintaining gut health.

1 ounce (oz) or 4 kennels of unroasted and unsalted pistachios contain 12.8 grams of fat


Talking about the benefits of nuts, almonds top the list for their excellent antioxidant properties. They are a storehouse of Vitamin E and have versatile effects in building up the body’s immunity. Scientifically explained, Almonds are the edible seeds of Prunus Dulcis, commonly known as the Almond Tree. They are the origin of the Middle East, but the USA is currently the highest almond producer.

Almonds can be included in your diet in multiple forms, and the benefits of almonds for our health are no longer a mystery. Whether you choose almond milk or almond butter, ensure you get your hands on some genuine and natural products. 

Satvic Foods’ Almond Peanut Butter and Chocolate Almond Butter are made up of 100% natural almonds and home-based ingredients and are free from artificial flavors and additives. Besides, their creamy and chocolaty texture and mouth-watering taste are something to die for!

Do not miss out on Satvic Foods’ exclusive article on consuming healthy peanut butter and explore the multiple health benefits of nuts in your daily diet.

Benefits Of Almonds For Our Health

Almonds Are A Great Source Of Anti-Oxidants

Almonds are a super source of antioxidants. Now, antioxidants are substances that prevent and protect our body cells against the harmful effects of free radicals. These free radicals are one of the main reasons behind developing chronic diseases such as cardiovascular diseases, diabetes, and cataracts.

Almonds Are Rich In Vitamin E

Almonds are among the best sources of Vitamin E. Vitamin E is a family of fat-soluble antioxidants that prevent our cells from becoming toxic. Including Vitamin E in our everyday diet reduces the chances of developing chronic diseases like Alzheimer’s, Cancer, or other coronary diseases.

Almonds Help In Reducing Blood Sugar Level

Almonds are an excellent choice for people with high blood sugar and are diabetic. They are distinctively rich in magnesium, which makes them a superfood for people suffering from Type 2 diabetes.

Almonds Aids In Lowering High Blood Pressure Levels

Like high blood sugar, high blood pressure is also a chronic disease primarily due to the lack of magnesium in our body. High blood pressure is among the leading causes of heart attacks, strokes, and kidney failure. Including almonds in our everyday diet may lower high blood pressure levels and prevent the risk of strokes and sudden heart attacks.

Almonds Reduce High Cholesterol Levels 

Almonds help to boost and maintain the good cholesterol levels in our body while eliminating the bad ones. Taking one or two handfuls of almonds daily can stop the increase of bad cholesterol, hence promoting a healthy heart.

Almonds Help In The Process of Weight Loss 

Weight loss can often be super challenging and a daunting task, especially if you are diagnosed with conditions like Thyroid and PCOS. Being rich in protein and fiber, almonds help us stay full and reduce hunger pangs in between. It also aids in the body’s metabolism process, which is a great help for losing weight.

Risks Of Consuming Excess Almonds

Every good thing has a bad side, too. Consuming almonds can surely benefit us and our health; however, consuming them in excess amounts may lead to certain complications, too. Let us have a look at the complications that may arise when we intake excess amounts of almonds.

  1. Nausea
  2. Vomiting
  3. Diarrhea
  4. Itching
  5. Shortness of breath.


Originating in the Mediterranean region and Central Asia, Walnuts, also scientifically known as Juglans Regia, are nutrient-dense and have Omega-3 fatty acids. This makes them a common and quite popular choice among people who look for healthy snacking. 

Walnuts are an excellent source of several vitamins and minerals like copper, folic acid, Phosphorus, Vitamin B6, Manganese, and Vitamin E. They also have a complex mixture of proactive plant compounds like Elagic Acid, Catechin, Melatonin, and Phytic Acid.

To read more about the benefits of walnuts, read Satvic Foods’ elaborative article here.

Benefits of Walnuts for Our Health

Walnuts Have Health Protective Properties

Walnuts are one of the greatest sources of polyphenol, a protective photochemical. Polyphenols help promote a healthy immune system and protect against harmful radicals.

Walnuts Have Amazing Anti Inflammatory Properties

Inflammation in the body is the root cause of many chronic diseases, such as Heart Disease, Type 2 Diabetes, Cancer, and Alzheimer’s. The polyphenols present in walnuts help fight oxidative stress and can prevent inflammation. 

Walnut Prevents Cancer

Eating healthy food can reduce the risk of developing cancer, and Walnuts must be included in your diet. They have several bioactive components that may have anticancer properties, which may prevent the abnormal growth of cells and, hence, prevent fatal diseases like cancer.

Walnuts Help in Promoting A Healthy Gut

What we eat significantly affects the makeup of our microbiota. Including Walnuts in our diet is a great way to support our microbiota and gut health.

Walnuts Helps In Promoting Male Fertility

Men who include walnuts in their everyday diet are likely to have better sperm count, improved sperm shape, vitality, and motility as compared to those who do not have them.

Risk Of Over Consumption Of Walnuts

Like Almonds, Walnuts also have certain drawbacks when consumed in an inappropriate manner. Below are some of the common side effects of excessive consumption of walnuts: 

  1. Bloating
  2. Diarrhea
  3. Kidney Stones
  4. Stomach Pain


One of the most common and loved forms of nuts is cashews. They originated in Brazil but are now cultivated worldwide in warm climates. Ideally, consuming raw cashews can be harmful as they contain a substance called urushiol, which may trigger reactions if it comes in contact with our skin. 

Therefore, they are cooked and processed to remove the toxic substances and sold as raw cashews. Cashews are low in sugar and have high fiber content, which makes them a healthy snack for people with diabetes.

They are not just rich in fiber but also have a significant amount of copper, magnesium, and manganese in them, which aids in energy production, bone health, brain development, and building a better immunity. 

You may include raw cashews in your breakfast with milk or even use cashew butter for a fantastic bread spread. Cashew Peanut Butter by Satvic Foods could be your favorite pick for a buttery yet healthier option. It’s made of 100% natural ingredients and free of preservatives, making it a wholesome and more nutritious option for you and your family. 

Benefits Of Cashews For Our Health

Cashews Reduce Cholesterol Level

Many myths revolve around the benefits of cashews and their impact on the human body. It is said that they contain a large amount of saturated fats. Still, according to multiple studies and research, cashews contain unsaturated fats that do not provoke the onset of heart-related diseases. In fact, according to a recent article by Webmed, a small amount of cashew every day may reduce blood cholesterol in people.

Cashews May Prevent Heart Diseases

Besides lowering the LDL (bad cholesterol), cashews are also a great food to prevent heart-related diseases. It contains Magnesium in a generous amount, which is extremely beneficial in maintaining a healthy heart.

Cashews Prevent Blood Sugar Level

Cashews are loaded with fiber, a nutrient with amazing properties to prevent a spike in blood sugar levels. They are also believed to offer protection against Type 2 Diabetes.

Cashews Can be Easily Used In Any Diet

Whether vegan or vegetarian, cashews can always be your travel-friendly portable snack to carry anywhere. Consuming them raw rather than roasted ones is always better for better health benefits. Cashews are a fantastic snack that can easily blend with your choice of food, salads, desserts, etc.

Risks Of Over Consumption of Cashews

With the proven benefits, cashews have some downsides, too. It helps in multiple ways when consumed in the right proportion and quantity. However, if you overconsume them, you may have mild to moderate complications. Let's check out what they are below : 

  1. It may cause weight gain
  2. Headaches
  3. Bloating
  4. Joint Swelling
  5. Constipation


Pistachios are native to Central Asia, including Iran and Afghanistan. They are loaded with nutrients and have multiple health benefits. They come inside a hard shell that you need to open to eat them. 

Besides being dense with nutrients, pistachios also aid in building immunity. Let us find out some of the health benefits of Pistachios.

Health Benefits of Pistachios

Pistachios are loaded with multiple nutrients. 

Pistachios are a power-packed food amalgamating carbs, fiber, proteins, and minerals like potassium, phosphorus, manganese, copper, and many more. Not to forget, they have the highest quantity of Vitamin B6 among all other nuts. Vitamin B6 is important in the formation of hemoglobin and also aids in regulating blood sugar levels.

Pistachios Are Rich In Antioxidants

Pistachios are extremely rich in antioxidants. They prevent cell damage and play a crucial role in reducing the chances of cancer. They are loaded with antioxidants such as lutein and zeaxanthin, which are excellent for eye health.

Aids In Promoting A Healthy Gut

Pistachios are high in fiber and act as a prebiotic. This helps in digestion and promotes a healthy gut.

Improves High Blood Sugar Level

Pistachios have a low glycemic index, which makes them safe and useful snacks for people who are diabetic.

Risk of Over-Consumption Of Pistachios

Like all other nuts, Pistachios have some good and bad sides. They are a fun food to munch on and enjoy; however, excessive consumption may lead to a few complications.

  1. It may overstimulate the bowel and cause intestinal gas.
  2. Intestinal blockage
  3. Abdominal Pain and flatulence 
  4. Diarrhea
  5. Bloating

Are Nuts Good During Pregnancy

Nuts are a kind of superfood that not only aids in balancing basic health conditions but also has multiple benefits for pregnant women. The benefits of nuts during pregnancy are not something new or undiscovered. 

Pregnancy is indeed a difficult phase. Food cravings, food aversions, sudden mood swings, and many such conditions make our taste buds go for a complete toss, and one is left with very few options to enrich and rejoice them. Therefore, when you know that you’ve got nothing interesting on your platter, nuts come in handy and are easy to munch on.

Including nuts in your everyday diet may improve your child’s neuropsychological development. Pregnant women tend to need more Omega 3 fatty acids than non-pregnant women. These fatty acids play a significant role in the timing of gestation and the birth weight of newborns. Eating nuts can also provide folic acid, a prime necessity during the nine-month pregnancy journey.

Frequent hunger pangs and uninvited food cravings are quite familiar throughout pregnancy. Therefore, including nuts or nut-based products in your diet can significantly benefit the child's growth and development and help you stay full longer.

Besides, consumption of nuts in the third trimester of pregnancy might also reduce the risk of diabetes and high blood pressure and protect against mental decline in old age.

If you find it difficult to add all these nuts to your diet every day, no worries! Satvic Foods Protein Dry Fruit Balls are an excellent option for munching on and removing that unnecessary craving in midday. These protein balls have the goodness of dry fruits and are free of preservatives and added sugar. They are made of some of the best nuts and seeds, making them a perfect option for everyone to munch on.

To explore more health blogs about pregnancy and discover the best diet after pregnancy, refer to Satvic Foods' extensive guide on 11 Healthy Food Diets To Follow After Delivery

Embrace The Benefits of Nuts With Satvic Foods

As you must have seen from this comprehensive guide, there are tons of benefits of nuts when they are consumed in the right quantity. On one hand a handful of nuts can help you with muscle gain, but if taken on large quantities, they will end up upsetting your stomach. It is always advisable to start with smaller quantity of nuts and then proceed with larger doses. At the same time, if you are aiming to take all the benefits of nuts, we recommend consulting with your dietician and learn if you are allergic to certain nuts.

Having said that, Satvic Foods believes in providing the best for you and your family, and every product made here is out of love, which also means they are 100% natural and free of artificial ingredients.

FAQs on Benefits of Nuts

What is the number 1 healthiest nut?

Different types of nuts contribute differently to the human body. It would be difficult to pick one such nut that can be labeled as number one as each one of them has its unique benefits. Having said that, Almonds are widely accepted as a power-packed food with the maximum benefits.

Which nuts are highest in protein?

Peanuts have the highest protein content when compared to other nuts. The benefits of peanuts are abundant. However, it is also important to intake them in a proportionate amount.

Which nut is the best for the brain?

Almonds, pistachios, and macadamias contribute immensely to the better functioning of the brain.

Which nut is called the king of nuts?

Walnuts are excellent for health, the heart, and the brain. They are considered to be the king of nuts. Check out Satvic Foods' extensive article on Walnuts and their benefits for female health.

Do Cashews increase weight?

As per several studies, it is highly unlikely that cashews will increase your weight. One of the most common weight loss tips that most nutritionists give is to snack on dry fruits and nuts. Cashews, when taken in a limited quantity, can have amazing benefits for our body.


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