Almond Milk: Benefits And Harms

Recently, people have been particularly interested in cow’s milk analogs. What are they made of? What are their health benefits? Today we’re going to talk about sweet almond milk, a delicious drink with great medicinal potential.

The composition of almond milk

The drink is made from ground almonds and water, without heat treatment, so it is similar in composition to almonds.

Vitamins in almond milk

  • A – 0.02 mg.
  • E – 24.6 mg.
  • B1 – 0.25 mg.
  • B2 – 0.65 mg.
  • B3 – 6.2 mg.
  • B4 – 52.1 mg.
  • B5 – 0.4 mg.
  • B6 – 0.3 mg.
  • C – 1.5 mg.

Micro- and macroelements in almond milk

  • Potassium – 748 mg.
  • Calcium – 273 mg.
  • Magnesium – 234 mg.
  • Phosphorus – 473 mg.
  • Chlorine – 39 mg.
  • Sulfur – 178 mg.

Nutritional value of almond milk in 100 g.

  • 18.6 g of proteins.
  • 53.7 g of fat.
  • 13 g of carbohydrates.

The caloric content of almond milk is 51 kcal.

Benefits of almond milk

The drink has many advantages over animal milk, one of the main ones being the absence of lactose. The product can be an alternative in case of lactose intolerance.

Unlike cow’s and goat’s milk, almond milk can be stored longer without refrigeration and retains all its beneficial properties.

For the cardiovascular system

Almond milk is suitable for cleansing blood vessels and blood, as it does not contain cholesterol, but contains polyunsaturated fatty acids. Omega-3 fatty acids, when ingested, help to produce biological substances that relieve inflammation in the blood vessels. Omega-6 restores elasticity to the walls of blood vessels and eliminates fragility, seals them, and heals microcracks. Omega-3 and omega-6 resorb and stabilize cholesterol plaques. These fats do not crush plaques into small parts that can clog blood vessels but gradually dissolve them.

For weight loss

If you have problems with excess weight, almond milk can replace regular milk, as it is less caloric – the energy value of 0% fat cow’s milk is 86 kcal, and almond milk is 51 kcal. The drink is not an “empty” product. Despite its lightness, it retains useful elements and vitamins. This is not the case with skimmed cow’s milk, which does not absorb calcium and where vitamins are destroyed due to pasteurization.

For women

Almond milk is good for women of all ages. 200 grams of the drink will provide the daily requirement of vitamin E and will be a source of omega-3, omega-6, and omega-9 fatty acids. Vitamin E inhibits the oxidation of free radicals and protects the skin from sunlight and harmful chemical compounds. Fatty acids nourish the skin from the inside.

For men

Men usually pay more attention to muscles than women. The secret of the benefits of almond milk for muscles is the presence of vitamin B2 and iron. Riboflavin is involved in protein metabolism, in the breakdown of molecules into energy in the form of ATP. Iron is necessary for the supply of oxygen to the muscles during prolonged physical activity.

During pregnancy

Calcium and vitamin D are needed for the formation of the baby’s skeleton and the maintenance of the mother’s bone tissue. Almond milk has a laxative effect, normalizes digestion, and does not burden the gastrointestinal tract.

For children

Children should drink almond milk regularly, as the drink contains calcium and vitamin D. Almond milk contains 273 mg of calcium, which is more than cottage cheese, kefir, and cow’s milk. The drink contains 25% of the required daily dose of vitamin D, without which calcium is not absorbed. Regular consumption of almond milk will strengthen bones, teeth, and hair, and help in the growth of the child. It is not safe to completely replace cow’s or goat’s milk with almond milk, as the drink is inferior in vitamin C content, which is responsible for collagen production and elasticity of connective tissue.

Harms and contraindications of almond milk

Almond milk can replace regular milk for an adult. But this does not apply to infants: they should not switch to the drink because of the low vitamin C content and the risk of developing scurvy.

It is also not recommended if you have an allergic reaction to nuts.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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