One of the most well-liked and nutrient-dense nuts in the world is the almond. They are stacked with vitamins, minerals, healthy fats, and antioxidants.
Almonds are seeds, and their fruit is a drupe. Almonds could be consumed in a variety of forms, including raw, roasted, sliced, slivered, flaked, and flour.
Almond milk is a product that is made from almonds and is used as a substitute for milk.
Almonds are a good source of many vitamins, including Vitamin B, Riboflavin, Niacin, and Vitamin E, as well as minerals like calcium, magnesium, copper, iron, zinc, and others.
In addition, they are a good source of phytosterols, good fats, and dietary fiber. Almond milk is, for the most part, vegan milk. Almonds are used to make this milk.
Therefore, the flavor and texture of this milk are nutty and creamy. People who are lactose intolerant may consume almond milk as the amount of lactose and cholesterol is negligible.
Additionally, this milk may also be suitable for vegans who prefer to avoid dairy products. Almond milk is sold in sweetened and unsweetened varieties, plain almond milk, variations on those flavors, etc.
Most often, various micronutrients are added to this milk to fortify it. Almonds and water may be blended at home to create this milk.
Benefits Of Almond Milk
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May Keep Your Heart Healthy
One major factor preventing the heart from properly carrying out all of its functions[1] is high cholesterol.
While most drinks, including regular milk, contain high levels of cholesterol, this may interfere with heart health.
The consumption of almond milk lowers levels of bad cholesterol. This could further maintain the heart’s health.
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Could Reduce Blood Cholesterol Levels
The fat accumulation in the heart’s arteries is reduced by almond milk. The majority of cardiac diseases may be brought on by fat accumulations[2] in the arteries.
Because of the potential disruption to blood flow caused by plaque formation, the heart may have difficulty pumping blood. As a result, it might cause hypertension and stroke.
Consequently, it reduces the chance of developing heart disease. It also contains omega-3 fatty acids that may be helpful for your heart health.
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May Reduce Blood Pressure
Calcium, potassium, and magnesium are found in almond milk, they may help you by reducing your blood pressure levels.
They aid in blood vessel contraction and relaxation, ensuring steady blood flow throughout[3] the body. Your heart muscles may contract more easily when you consume calcium.
In this way, blood pumping may be beneficial. According to studies, magnesium helps control heart rhythm.
It might also be essential for getting potassium and calcium to other cells. As a result, avoid conditions like heart arrhythmias.
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Could Be An Option For Lactose Intolerant Individuals
Lacking lactose, the natural sugar found in animal milk, almond milk is a dairy alternative. Some people who are lactose intolerant are unable[4] to digest lactose.
For those who cannot tolerate dairy products, almond milk is indeed a great alternative. Furthermore, you could substitute almond milk for just about any recipe that calls for animal milk.
Some individuals favor non-dairy milk in addition to those who are intolerant. Consequently, it may be consumed by vegetarians and vegans as well.
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May Increase Bone And Muscle Strength
The development and expansion of bones and the formation of teeth are both dependent[5] on calcium and vitamin D, each of which is abundant in this nourishing milk.
This milk lowers the chance of developing osteoporosis as well as other deficiency diseases by supplying the body with the necessary amounts of calcium and vitamin D.
Calcium is also necessary for dealing with blood clotting, relaxing muscles, and other processes.
This milk contains riboflavin and other B vitamins, which work with iron to support the development of strong, healthy muscles.
Its protein content also aids the body’s maintenance and repair processes. The best nutrient for the eyes is Vitamin A, which you could obtain from almond milk.
Given that the modern lifestyle these days forces you to come into direct contact with computer monitors from your smartphones or tablets, it is crucial to protect your eyes from harm by taking vitamin A every day.
Your vision may gradually worsen as a result of the contact’s high intentions. As a result, you should take Vitamin A to prevent this condition from occurring. Tasty almond milk is one such vitamin A source.
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Could Lower Cancer Risk
Nuts like almonds, walnuts, and peanuts may reduce the risk of developing cancer.
To comprehend[6] their preventative effect on the emergence of breast cancer, an evaluation of nut consumption, such as peanut or walnut, as well as almond intake.
It was determined that a high intake of nuts by women—such as almonds, walnuts, and peanuts—was in actuality a preventative factor for breast cancer. Two to three times less risk resulted from its consumption.
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May Maintain Your Skin Health
For skin, hair, and nails, in particular, almond milk is advantageous. Only one gram of protein is provided by the food per serving, which is not a lot, but zinc could indeed help maintain clear, imperfection-free skin.
The loss or thinning of hair may result from low zinc levels. Vitamin E is present in abundance in food, which is necessary for shielding skin from the sun’s damaging rays.
Almond milk contains a variety of antioxidants, including vitamin E, which may help with snare-free radicals that could cause cancer.
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Could Act As Immune Enhancer
People are more susceptible to illness because of a weakened immune system, among other things.
Depending on the foods you eat and the activities you engage in, your immune system may strengthen or weaken.
To maintain the strength of your immune system, it is crucial to choose healthy foods for your daily meals.
Almond milk is a rich source of vitamin and mineral nutrients that could strengthen[7] your immune system and keep it functioning properly so that it may keep your body free from any microorganisms that might cause illnesses or diseases.
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Maybe Helpful For Diabetics
Commercially available almond milk without added sugar is appropriate for diabetics.
Because the unsweetened variety contains no added sugar and is also high in protein and fiber-rich healthy fats, it does not raise blood sugar levels.
Consequently, this milk is suitable for diabetics. Almond milk is made from almonds and is a type of plant milk.
It is abundant in a variety of micronutrients, which supports maintaining[8] general health.
Due to its lack of lactose and cholesterol, this milk is beneficial for individuals who are trying to lose weight, have chronic kidney disease, or are lactose intolerant.
This milk is suitable for vegan consumption. The ability to use it to continue making ice cream and smoothies makes it a viable substitute for dairy milk overall.
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Consists Of Antioxidants
The antioxidants in almonds are very abundant. The body’s cells are shielded from the damaging damage caused by free radicals by these substances.
Oxidative stress, which is brought on by free radicals, could result in the emergence of chronic conditions like diabetes, cataracts, and cardiovascular diseases.
Almonds contain antioxidants that lower your risk of contracting[9] these diseases. In three distinct varieties of almonds, there be about 31 phenolic compounds.
Make sure to eat almonds with their skin on if you want to reap the benefits of their antioxidant qualities to the fullest.
Oxidative stress brought on by smoking damages the lungs. Almond consumption could help you in improving your lung function.
Conclusion
Animal milk may be replaced by almond milk, a wholesome and nourishing plant-based beverage. It is loaded with health benefits thanks to its nutrient value.
It supports bone, brain, and heart health. It also strengthens your immune system and is good for your skin, among other things, and it could be a good substitute for those who cannot consume lactose.
Dairy is excluded from the vegan diet. As a result, it is preferred over dairy milk by vegans and some vegetarians. In every way, almond milk is superior to animal milk.
Consuming it in moderation is still advised. If you have a nut allergy, it might not be the best choice.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Jagmeet Madan, Himanshu Pandya, Boindala Sesikeran, et. al. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr; 10(4): 468. Published online 2018 Apr 11. doi: 10.3390/nu10040468
- Kathy Musa-Veloso, Lina Paulionis, Theresa Poon, et. al. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. J Nutr Sci. 2016; 5: e34. Published online 2016 Aug 16. doi: 10.1017/jns.2016.19
- Elham Eslampour, Omid Asbaghi, Amir Hadi, et. al. The effect of almond intake on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2020 May;50:102399. doi: 10.1016/j.ctim.2020.102399. Epub 2020 Apr 9. Available from: https://pubmed.ncbi.nlm.nih.gov/32444059/
- Sai Kranthi Vanga and Vijaya Raghavan. How well do plant based alternatives fare nutritionally compared to cow’s milk?. J Food Sci Technol. 2018 Jan; 55(1): 10–20. Published online 2017 Nov 2. doi: 10.1007/s13197-017-2915-y
- Muqing Yi, Jinde Fu,1 Lili Zhou, et. al. The effect of almond consumption on elements of endurance exercise performance in trained athletes. J Int Soc Sports Nutr. 2014; 11: 18. Published online 2014 May 11. doi: 10.1186/1550-2783-11-18
- Alejandro D Soriano-Hernandez, Daniela G Madrigal-Perez, Hector R Galvan-Salazar, et. al. The protective effect of peanut, walnut, and almond consumption on the development of breast cancer. Gynecol Obstet Invest. 2015;80(2):89-92. doi: 10.1159/000369997. Epub 2015 Jul 10. Available from: https://pubmed.ncbi.nlm.nih.gov/26183374/
- Swati Sethi, S. K. Tyagi, and Rahul K. Anurag. Plant-based milk alternatives an emerging segment of functional beverages: a review. J Food Sci Technol. 2016 Sep; 53(9): 3408–3423. Published online 2016 Sep 2. doi: 10.1007/s13197-016-2328-3
- Seema Gulati, Anoop Misra, and Ravindra M. Pandey. Effect of Almond Supplementation on Glycemia and Cardiovascular Risk Factors in Asian Indians in North India with Type 2 Diabetes Mellitus: A 24–Week Study. Metab Syndr Relat Disord. 2017 Mar 1; 15(2): 98–105. Published online 2017 Mar 1. doi: 10.1089/met.2016.0066
- Beverages, almond milk, unsweetened, shelf stable. Date of Publication: April 1, 2019. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174832/nutrients
- About the Author
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.