Almond Milk : Health benefits and Side effects

Nowadays plant-based or non-dairy milk products are growing fast as an alternative to cow’s milk. Almond milk is becoming more popular because of its high demand among vegans, persons having lactose or cow’s milk intolerance or concerns regarding cholesterol and fat. Almond is a fruit from the almond tree (Prunus amygdalus) which is a deciduous tree reaching up to 4 to 5 meters. Fruit harvesting begins after the third year. Almond tree grows mainly in the Mediterranean region, Middle East, Afghanistan, Southern Europe and California.

Almond fruits have many health benefits like healthy for the heart, antidiabetic, healthy for skin and hair, reduce colon cancer, full of vitamin E, calcium and potassium and antioxidants.

Amazing components present in Almond milk

Health benefits of almond are because of its composition. Almond fruit is full of vitamins, minerals, low in cholesterol and high in antioxidants. These compounds make almond great for those who want to stay away from heart diseases, skin problems, diabetes, obesity, and other problems.

1. No cholesterol

Almond milk has a low content of saturated fat and lack of cholesterol with high in protein, fiber and unsaturated fatty acids(1). Therefore drinking almond milk takes a good check on the cholesterol level and keeps the heart-healthy.

2. Rich source of alpha-tocopherol

Almond milk has abundant alpha-tocopherol which is the main key compound to fight against free radicals, therefore preventing the oxidative stress (2).

3. Protein-rich

Almond milk is also rich in protein, 100 grams of almond contains almost 21.1 gram of protein. As we all know that protein is an essential part of our body.

4. Vitamin E source

Almond milk is also rich in vitamin E. as we all know that vitamin E is a fat-soluble nutrient and is very important for the body as it acts as an antioxidant, immune booster.

5. Mineral-rich

Almond milk also has calcium, a moderate source of phosphorus and potassium, magnesium, manganese, and zinc.

Health Benefits of Almond Milk

1. Healthy heart

Almond milk has no cholesterol and has high protein fiber and unsaturated fat, therefore, is good for the heart.

2. Weight loss

Almond milk also helps in losing weight as this milk contains no cholesterol, low calorie and low in fat, therefore, can be good for those who are considering dieting to shed some kilos.

3. Lactose-free

Almond milk is plant-based milk, therefore, does not contain any lactose. Hence is good for people who have lactose intolerance.

4. Healthy Kidney

Almond milk is best for the patients who are considering renal diet (3) because almond milk contains low phosphorus and potassium, unlike the dairy milk.

5. Controls blood pressure

A study (4) shows that almond milk helps in maintaining the systolic and diastolic blood pressure. Almond milk is a good source of alpha-tocopherol, which has an important role in improving the health of blood vessels and preventing blood circulation diseases.

6. Vegan diet

Almond milk is good for those who are vegan or purely vegetarian. This milk is a nice alternative to the dietary milk products although they are low in protein still, they fulfill certain requirements like that of traditional milk.

7. Probiotic

Almond milk, when fermented with probiotic bacteria, acts as a health-promoting food. The combination, therefore, shows the probiotic nature and is, therefore, good for digestion. Almond milk due to its probiotic nature also helps in lowering the serum cholesterol level.

8. Healthy skin and hair

Almond milk is rich in vitamin A. Vitamin A is necessary for the glowing skin and healthy hair.

Side effects of almond milk

1. Allergic

Not suitable for persons who have allergy from nuts.

2. Not for infants

Not suitable for Infants or toddlers who have CMA or cow’s milk allergy. Almond milk does not contain allergens like that of cows milk, but it is also not fortified with sufficient minerals and protein therefore not given to infants.

3. Bloating

Excess drinking of almond milk may cause bloating and abdominal cramps.

References

  1. http://dx.doi.org/10.4236/fns.2016.76048
  2. http://dx.doi.org/10.12944/CRNFSJ.6.1.23
  3. https://www.jrnjournal.org/article/S1051-2276(17)30071-7/pdf
  4. http://dx.doi.org/10.3109/10715762.2014.896458

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