Seeds and Cereals

Health Benefits of Almond Milk

Many people, whether on a vegan diet or lactose intolerance, are starting to look for vegetable milk options. There are many, such as oat milk, peanut milk, chestnut milk and also almond milk , which we will talk about in this article.

This milk, although not the most economical choice of vegetable milk, is one of the most popular. This is because, in addition to having a pleasant taste and texture, it is also rich in nutrients, very versatile, and can be consumed and used in different ways.

This type of milk can be found on sale, but it can also be made at home, and it is usually cheaper this way. However, for those who have a busy day to day, it is a good option to buy it ready-made.

In this article, we will talk about the properties present in this milk, what are its main health benefits, what is its nutritional value, where you can get it, how to use it and all the information you need to include. it in your diet as a tasty and healthy option to cow’s milk.


  • Rich in vitamins A, D and B12;
  • Source of Phosphorus, Potassium and Zinc;
  • Rich in antioxidants;
  • It has few calories;
  • Good choice for those allergic to milk and lactose intolerant;
  • Vegetable origin, ideal for vegan diets.


How, after all, do these properties work in our organism? Let’s understand below:

1. Improves blood circulation

As it is rich in minerals such as Phosphorus, Potassium and Zinc, and also in Vitamin D, this milk is excellent ally in preserving heart health. That’s because these minerals are essential for promoting good blood circulation.

2. Improves skin appearance

This milk has, among its properties, a large amount of Vitamin E. This Vitamin is a great ally for those who want to maintain the appearance of younger and healthier skin, helping to mitigate the effects of weather, pollution and other aggressions that our skin suffers every day.

3. Contributions to the vision

Another Vitamin that we find in large amounts in almond milk is Vitamin A. It, among other functions, helps to take care of eye health, promoting good vision, delaying and helping to prevent problems that may appear.

4. Strengthens bones

Many people believe they need to consume dairy and dairy products to keep their bones strong and healthy. However, almond milk also fulfills this function very well. This is because it is rich in both calcium and Vitamin D, two components that together help to strengthen bones, preventing diseases such as osteoporosis, for example.

5. Boosts immunity

Due to its large amount of nutrients, this milk becomes a great ally in strengthening the immune system. This is an extremely important function, as it helps to prevent diseases, making our bodies stronger and more resistant to infections and viruses.

6. Lactose free

Many people, as adults, find themselves lactose intolerant and need to give up the habit of consuming cow’s milk. In these cases, almond milk becomes an excellent substitute, as it has a pleasant taste and is also extremely nutritious.

Next, let’s know the amounts of calories, proteins, carbohydrates and fats present in this milk.


Below, check out the complete nutrition table for 100 grams:

  • Almond milk calories: 165
  • Total fat: 2.6 g
  • Carbohydrates: 2.7 g
  • Proteins: 1.1 g
  • Dietary fiber: 0.4 g


The homemade version of almond milk is a great option for those looking for an even healthier and more natural diet. It can be done in a very simple, quick and practical way, and it also has the advantage that you can make it stronger or weaker, according to your taste. In addition, this is a more economical version than a milk purchased ready-made, which usually has a very high value.

Remember that, to be able to buy almonds at a lower price, it is good to look at municipal market stalls. In these places, the oilseeds are usually sold in bulk, and are at a cheaper price. Furthermore, it is possible to observe the product quality.

Let’s go to the recipe:


  • 1 cup of raw almonds
  • 4 cups of water

way of doing

  • Wash the almonds well and then soak them in a deep bowl with water to the brim. Ideally, they stay that way for at least 12 hours. You can, for example, leave it overnight.
  • Then, drain the water well and skin the almonds.
  • Beat in a blender with 4 cups of water, until the oilseeds are completely crushed and a homogeneous mixture is formed.
  • Remove from blender and strain into a cotton dish towel or into a strainer suitable for vegetable milk.
  • This milk lasts up to three days in the fridge.
  • If you prefer a more consistent milk, add less water.

In addition to the liquid version, there is also the powdered almond milk version. We’ll find out more about her in the next topic.


This version is harder to find for sale than the liquid version, as there are very few brands that manufacture it, due to being a much more complex process. The powdered vegetable milks that are found more easily and at more affordable prices are rice and soy.

As for almonds, the options found are generally indicated for infant feeding, more precisely for lactose-intolerant babies. A can with 400g costs about 45 reais.

However, this is not the best option for those who will consume it daily. After all, in addition to having a higher cost, some nutrients still end up being lost during processing. The more natural the version chosen, the healthier and more nutritious it will be.


One of the biggest difficulties that people have when consuming vegetable milks is in terms of flavor, since most of them have a very strong taste and not so tasty. This is not the case with almond milk, which is why it is so popular.

This milk is very pleasant on the palate and usually pleases most people. It goes well with sweet recipes and is also good to be consumed straight.

In addition to the normal version of processed milk, there are also some flavored versions, such as chocolate and vanilla. This is a good option to offer children.


You can use almond milk in the same way you use cow’s milk. It is mainly good in sweet recipes, and it can also be consumed straight. Here are some usage examples:

  • In cakes;
  • In biscuits;
  • In breads;
  • In desserts;
  • With cocoa;
  • Almond milk with coffee;
  • With honey;
  • Pure.

Now that you know all its properties, benefits and ways to consume, the question remains: where, after all, can we find this type of milk to buy? Let’s find out next.


Although they are becoming quite popular, it is still not so easy to find vegetable milks to buy, especially almond milk. However, more and more stores are emerging that specialize in this type of product where you can easily find them.


Here are some types of places that usually sell this milk:

  • Natural food stores
  • Vegan Stores
  • Municipal markets
  • Large supermarket networks
  • Virtual stores

If you live in a small town or want a greater variety of options, online stores are the best option, as you can find a multitude of brands, prices and even flavors in them.


Prices for this milk will vary greatly depending on the brand, the store and even the place where you live. In virtual stores, for example, it is possible to find a one liter box for around 16 reais.

What generally makes this product more expensive is that the vast majority is imported, as it is not so common in Brazil. In addition, the organic versions, despite being even healthier, also tend to have an even higher price. Despite the high value, it is worth investing to try it if you are looking for a good vegetable milk.

If you do it at home, the price of milk is much cheaper. So if you have the time, it’s worth it. What’s more, the homemade version will be even purer and healthier.

The almond milk is a very healthy option and tasty for those who want or need to stop consuming cow’s milk. If it’s done at home, it can be quite affordable. Include this nutritious drink in your family’s diet today!

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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