Nuts may offer numerous health benefits, such as reducing your risk of heart disease and supporting your immune system. Some types of nuts include Cashews , Chia Seeds , Almonds, Walnuts and Peanuts

1. Cashews

Cashews have a crunchy texture and creamy mouthfeel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter.

Only 1 ounce (28 grams) of raw cashews offersTrusted Source:

  • Calories: 157
  • Fat: 12 grams
  • Protein: 5 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Vitamin K: 8% of the DV
  • Magnesium: 20% of the DV
  • Manganese: 20% of the DV

These nuts are a good source of several nutrients that are essential to bone health, includingTrusted Source:

  • protein
  • vitamin K
  • magnesium
  • manganese

A review of five studiesTrusted Source also found that eating cashews led to reductions in blood pressure and triglyceride levels.

That said, other studiesTrusted Source have observed mixed results, so more research is needed.


Some studies suggest that cashews may improve blood fat levels and reduce blood pressure. They also provide vitamin K and minerals like magnesium and manganese.

2.Chia Seeds

Chia seeds include the following nutrients: Calories, protein, fat, alpha-linolenic acid, carbohydrates, fiber, calcium, iron, magnesium, phosphorus, zinc, vitamin B1, and vitamin B3… Chia seeds contain a lot of nutrients and are high in Fiber, Which is necessary for the digestive system to work,  The fiber component of chia seeds can act as a prebiotic (good bacteria live) to help your stomach produce good bacteria to help the digestive system work better. Like cashews, almond… excessive consumption of chia seeds can cause digestive problems. Eating too much fiber in chia seeds can cause problems like abdominal pain, constipation, diarrhea, gas, and bloating.


Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk.

A 1-ounce (28-gram) serving of roasted almonds containsTrusted Source:

  • Calories: 170
  • Fat: 15 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3 grams
  • Vitamin E: 45% of the Daily Value (DV)
  • Magnesium: 19% of the DV
  • Manganese: 27% of the DV

These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supportsTrusted Source immune function and cellular communication.

Not only are almonds a nutrient-dense food, but they may also reduce heart disease risk factors.

A 12-week studyTrusted Source in 219 young adults found that those who ate 2 ounces (56 grams) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c — a marker of blood sugar control — compared with a control group.

Almonds may also promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species.


Not only do they look like brains, they may help protect yours.

A 2019 study in the journal Nutrients found that depression scores among people who regularly ate walnuts were 26 percent lower than those on nut-free diets. Eating other kinds of nuts was only associated with an 8 percent lower risk of depression.

Walnuts taste great stirred into Greek yogurt with fresh berries and unsweetened coconut flakes.


Sure, they’re technically legumes and not tree nuts, but nutritionally speaking, they belong on this list. A recent study in the journal Nutrients found that the fiber-fat-protein combo in peanuts helped control blood sugar in diabetics. And peanuts are top in both protein (seven grams per ounce) and plant sterols, the naturally occurring compounds that may block cholesterol from being absorbed into the blood.


With the mission of bringing joy and health to consumers, CPT CORP has been creating many cashew nut products with the highest quality from the best raw materials, we are proud to be one of the largest manufacturers and exporter of cashew nut products in Vietnam.

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