12 Proven Almond Milk Health Benefits (x2 Bonus Recipes)

Nutrition Value | Health Benefits | How to make | Recipes

Almond milk, a fine drink with many health benefits.

In this article we are going to discuss the almond milk health benefits. Almond milk is a popular plant-based milk alternative that is made from ground almonds and water. It has a creamy texture and nutty flavor, making it a great choice for those who are looking for a dairy-free alternative to cow’s milk.

Almond milk is a good source of vitamins and minerals, including calcium, vitamin E, and potassium. It is also low in calories and fat, making it a healthy choice for those watching their weight. Additionally, almond milk does not contain any cholesterol or saturated fat.

Also..

So without further ado, let’s take a look at some health benefits of almond milk, after we take a look at almond milk’s nutritional value.

Almond Milk Nutritional Value

Data provided are from USDA’s website for SILK, unsweetened almond milk based on 100ml of Almond milk. Note that most commercial almond milk’s contain only 2% – 3% of almond milk only while, homemade almond milk can contain up to 30% – 40%

Almond Milk Health Benefits

In an earlier article we saw how to make almond milk, so make sure to check it out. As we mentioned in that article “almond milk is a fine drink-drink highly nutritious and therapeutic, which can be enjoyed in a variety of ways.”

1. Almond milk helps to maintain heart health and maintain normal blood pressure levels

One of the most important almond milk health benefits is that almond milk does not contain cholesterol and it is known that by eating foods low in sodium and cholesterol we maintain our blood pressure at normal levels and do not compromise our heart health.

Cholesterol-free almond milk does not put a strain on our cholesterol* and the high levels of potassium it contains, about 150 mg in each serving, also contributes to our overall health.

2. Helps maintain our bone health

Almond milk contains 30% of the recommended daily dose of calcium and 25% of vitamin D. It is also high in magnesium. These two nutrients (calcium and vitamin D) work together to build strong bones in men, women, children and infants.

They help prevent osteoporosis and protect against Alzheimer’s disease. Also vitamin D helps in the smooth functioning of our cells and magnesium is highly necessary for the proper functioning of our body, essential to our nervous system.

3. Helps control blood sugar

Almond milk is low in carbohydrates which means that it will not significantly increase blood sugar levels reducing the risk of diabetes.

Also due to its low glycemic index our body will use its carbohydrates as energy so the sugars are not stored as fat.

ℹ️ Glycemic index is a measure of how a carbohydrate-containing food raise blood glucose levels.

4. Helps maintain eye health

The vitamin A in almond milk helps maintain our eye health because vitamin A directly affects the eye’s ability to adapt to differences and changes in light.

In fact , a lack of vitamin A can lead to night blindness. Additionally, almond milk is also a good source of lutein and zeaxanthin, two antioxidants that have been shown to protect the eyes from age-related macular degeneration. (source)

5. Almond Milk is Lactose-free

Another important almond milk health benefit is that almond milk is suitable for people whose body does not accept lactose, that is, people who are lactose intolerant. Almond milk contains no lactose and is, therefore, a good alternative to cow’s milk for people with lactose intolerance.

Lactose is a natural sugar found in milk and other dairy products. People with lactose intolerance cannot digest lactose properly, which can lead to symptoms such as bloating, diarrhea, and gas.

6. Almond Milk takes care of our skin

One serving of almond milk contains 50% of the recommended daily dose of vitamin E, which is a powerful antioxidant and acts as a primary regulatory nutrient in improving the health of our skin, maintaining its youthfulness.

If you have a particular interest about your skin health, check our articles on 8 Best Supplements for Skin Health and Best Supplements For Skin Elasticity During Large Weight Loss. Also you might want to know about Vitamin F and how it affects our skin.

7. Almond Milk helps manage our weight

One cup of almond milk contains only 60 calories and 2.5 grams of fat, making it a great choice for those watching their weight. Additionally, almond milk is low in carbohydrates and high in protein, both of which can help with weight management.

8. Almond Milk contributes to muscle strength and healing

One of the least known almond milk health benefits is that almond milk contains adequate amounts of B vitamins such as riboflavin and iron – 4% of the daily recommended dose.

These ingredients help muscles to absorb protein by converting it into energy, while aiding cellular functions!

Read Also: Best Vitamin B Complex Supplement & Everything You Need To Know In Between

9. Help reduce the risk of cancer

A super important health benefit of almond milk it is that can help reduce the risk of cancer. Some studies have shown that almond milk may help to reduce the risk of certain types of cancer, such as breast and colon cancer.

This is likely due to the presence of antioxidants and phytochemicals in almond milk, which can help to protect cells from damage and reduce inflammation.

For example, Almond milk is high in alpha-tocopherol, which is a powerful antioxidant that protects our body from the negative effects of free radicals.

Read Also: What are the top 15 most powerful cancer fighting foods

10. Almond milk contains probiotics

Almond milk contains a monosaccharide arabinose, which has probiotic properties. Probiotics are live microorganisms that are beneficial to our health, and they help to keep our digestive system healthy.

Monosaccharide arabinose is a prebiotic, which means that it helps to promote the growth of probiotics in our gut.

11. Almond Milk is a good source of Magnesium

Almond milk is a good source of magnesium, which is a mineral that plays an important role in many bodily functions.

Magnesium is involved in energy production, muscle contraction, and nerve function. It is also necessary for the proper absorption of calcium and phosphorus.

A deficiency in magnesium can lead to muscle cramps, weakness, and fatigue.

You may want to check our article on 25 Everyday Foods Packed With Magnesium You Probably Didn’t Know and if you are looking for a magnesium health supplement check our review on Magnesium breakthrough – the only magnesium supplement that contains all 7 forms of magnesium.

12. Helps with digestion

Almond milk contains a soluble fiber called pectin, which is beneficial for our digestive system.

Pectin is a type of dietary fiber that helps to regulate bowel movements and prevent constipation. It also helps to remove toxins from the gut and lowers cholesterol levels.

Read Also: 18 Best Supplements for Gut Health: Improve Digestion, Immunity, and More

How to make homemade almond milk

How can we make almond milk ourselves? Very – very easily with the help of just a blender. Here’s a 3 minute video on how to make homemade almond milk at home.

What you will need

Instructions

1. Put the almonds in water for six to eight hours to soak.
2. Drain them and put the almonds in a blender with fresh water and blend well until the almonds are pureed and the water turns white.
3. Then we pass our milk through a sieve or fine muslin or a turban,
4. Let it sim through it and after a while your almond milk is ready.

You can add to your almond milk honey, cinnamon or raisins (if you want):

Almond Milk Recipes

We love almond milk in smoothies, we love it in breakfast, in main dishes, in desserts, but also in drinks. Here are two of our favorite almond milk recipes.

Almond Milk Smoothie

A delicious smoothie with high antioxidant content, wonderfully creamy for any time of the day we need a strong drink

Ingredients

You will need:

Instructions

1. Blend all the ingredients in a blender on high power .
2. If necessary add more almond milk to get the consistency you like.
3. Serve in tall heavy glasses

Almond Milk Soup

A delicious soup with tomato and almond milk.

Ingredients

You will need:

Instructions

1. Heat the oil very lightly in a saucepan of appropriate size.
2. Add the onions and sauté until soft and translucent, stirring occasionally.
3. Add the garlic and stir until the garlic releases its flavor. Careful , you don’t want the oil to burn and the onions to become brown.
4. Mix the tomatoes with the broth and carefully add them to a pot with the onions and the garlic.
5. Stir and once it starts to bubble, lower the heat to half, cover the pot and simmer for 20-25 minutes.
6. Then add the almond milk and basil, to the pot.
7. Simmer for a while until the soup has the consistency you want.
8. Let my soup “rest” for a while before serving.

It’s an excellent first course, which pairs perfectly with oven roasted sardines!

Final Take

Being a rich source of vitamins, minerals and trace elements, almond milk is one of the most nutritious plant milks, with which we can make delicious and nutritious drinks, delicious smoothies and delicious mashed potatoes and its consumption can be an effective solution for children and adults suffering from allergies or intolerance to animal milks.

In this article we’ve seen the almond milk health benefits that can  be reaped by consuming almond milk on a regular basis. These benefits include improved heart health, stronger bones and teeth, and better digestion. Almond milk can also help you lose weight, and it’s a great alternative to cow’s milk for those who are lactose-intolerant.

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