Almond Milk: Health Benefits, Uses And How To Make

3. Supports bone health

As almond milk is rich in calcium and vitamin D, consuming it will help in maintaining strong and healthy bones. Calcium is an important mineral required for developing healthy bones and it helps reduce the risk of fracture and osteoporosis. On the other hand, vitamin D also plays a major role in bone health by enhancing the absorption of calcium to boost bone health [6].

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5. Fights free radical damage

Almond milk is a good source of vitamin E, a fat-soluble vitamin that is needed for protecting the body’s cells from free radical damage [8]. Vitamin E also combats inflammation and oxidative stress in the body, thus preventing the risk of chronic diseases [9].

6. May reduce Alzheimer’s disease risk

The vitamin E content in almond milk helps in slowing down the progression of neurodegenerative disorders like Alzheimer’s disease. Studies have found that vitamin E improves mental performance and lowers the risk of Alzheimer’s disease [10] [11].

7. It is lactose-free and dairy-free

Almond milk is naturally lactose-free, making it a suitable choice for people who have lactose intolerance, a condition in which people are unable to digest lactose, the sugar in milk. And since, almond milk is a plant-based milk and people who choose to avoid dairy and become a vegan can opt for almond milk [12].

Side Effects Of Almond Milk

While almond milk has several health benefits, there are certain risks associated with it. Almond milk lacks enough protein, an essential nutrient required for muscle growth, enzyme and hormone production and other bodily functions.

Processed almond milk contains sugar, gums and carrageenan, an emulsifier that may disrupt gut health.

A 2015 study published in The Journal of Pediatrics reported that children who consumed excessive amounts of almond milk caused kidney stones. Researchers concluded that almond milk is a rich source of dietary oxalate that causes kidney stones and therefore should be avoided by children [13].

In addition, children under one year of age should avoid drinking plant-based milk including almond milk as it interferes with iron absorption and can cause nutrient deficiency [14].

To reap the most benefits of almond milk, choose unsweetened and unflavoured almond milk. You can also make your own almond milk at home.

How To Make Homemade Almond Milk?

• Soak 2 cups of almonds in water overnight and drain it before use.
• Remove the skin of the almonds and add them in a blender with water and blend for 1-2 minutes until the water is cloudy and the almonds are finely ground.
• Pour the mixture in a strainer that is placed over a glass.
• Press down to extract the liquid as much as possible.
• You can store almond milk in the refrigerator for 4-5 days.

Ways To Include Almond Milk Into Your Diet

• Add almond milk to oats or muesli for breakfast.
• Add it to your tea, coffee or hot chocolate.
• Add almond milk in your smoothies.
• Add it to soups, sauces and salad dressings.
• Use almond milk for baking cakes, ice cream and pudding.