11 Evidence-Based Health Benefits of Almond Milk — and How to Make Your Own

Almond milk is a nutritious, nut-based drink that has become very popular over the years.

Almond milk is light in flavor, so many people find it more palatable than other plant-based milk options.

It can be used as an alternative to dairy milk, so you may find it in coffee, oatmeal, or baking recipes.

1. Boasts a diverse nutritional profile Almond milk has a variety of health-promoting nutrients.

2. Supports weight management Plant-based beverages generally contain fewer calories than regular dairy milk.

For people aiming to reduce their calorie intake, switching to almond milk may support that goal.

3. Low in carbs Unsweetened varieties of almond milk are naturally low in carbohydrates.

4. An excellent source of vitamin E Almond milk is an excellent source of vitamin E, naturally containing 22% of the recommended daily vitamin E requirement in a 3.5-ounce (100-gram) portion.

5. Often enriched with vitamin D Vitamin D is an important nutrient for many aspects of health, including heart function, bone strength, and immune function.

6. A good source of calcium Dairy milk is a key source of calcium in many people’s diets. A 3.5-ounce (100-gram) serving of whole milk contains 123 milligrams (mg) of calcium — approximately 12% of the DV.

.7. Naturally lactose-free Almond milk is naturally lactose-free, making it a great alternative for people who may have lactose intolerance.

8. Dairy-free and vegan Some people choose to avoid dairy milk for religious, health, environmental, or lifestyle reasons, such as veganism.

9. Low in phosphorus with a moderate amount of potassium People with chronic kidney disease (CKD) often avoid milk due to its high levels of phosphorus and potassium. 

10. Promotes healthy skin Dairy milk may contribute to the development of acne in adults and adolescents.

11. Supports a healthy heart Almond milk is a plant-based food. Including it in your diet can help you increase your intake of plant-based foods, which may help keep your heart healthy.


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