Cashew milk is known to be a popular non-dairy beverage made from whole cashews and water. It contains a creamy, rich density and is also loaded with vitamins, healthy fats, minerals, and other useful plant compounds.
Having sweetened and unsweetened and sweetened varieties, cashew milk can substitute cow’s milk in most recipes.
Here are the nutrition and health benefits of cashew milk.
1.Loaded With Nutrients
Cashew milk carries healthy fats, protein, and quality of vitamins and minerals. The fats in these beverages are healthy unsaturated fatty acids that help to boost heart health and also offer other benefits.
Store-bought varieties may have several amounts of nutrients than homemade versions.
A comparison of 1 cup (240 ml) of homemade cashew milk — made from water and 1 ounce (28 grams) of cashews — to 1 cup (240 ml) of unsweetened, commercial cashew milk.
|Nutrients||Homemade cashew milk||Store-bought cashew milk|
|Carbs||9 grams||1 gram|
|Protein||5 grams||less than 1 gram|
|Fat||14 grams||2 grams|
|Fiber||1 gram||0 grams|
|Magnesium||20% of the Daily Value (DV)||0% of the DV|
|Iron||10% of the DV||2% of the DV|
|Potassium||5% of the DV||1% of the DV|
|Calcium||1% of the DV||45% of the DV*|
|Vitamin D||0% of the DV||25% of the DV*|
Commercial cashew kinds of milk are typically strengthened with vitamins and minerals and have higher amounts of some nutrients, compared to homemade versions.
Nevertheless, they usually provide less fat and protein and don’t include fiber. In addition, store-bought varieties may contain oils, preservatives, and added sugars.
Homemade cashew milk doesn’t need to be strained, which enhances its fiber content. However, being rich in magnesium, a beneficial mineral for body function such as heart health, blood pressure regulation, and nerve function.
More so, all cashew milk is naturally lactose-free because it can replace cow milk for those who have digesting dairy. Finally, homemade milk has less protein, potassium, and calcium than cow’s milk because of it’s healthy unsaturated fats, magnesium, and iron.
2. It Boosts Heart Health
Researches have associated cashew milk to a lower risk of heart disease. The plant-based drink is rich in polyunsaturated and monounsaturated fatty acids. Eating these fats in place of less healthy ones may reduce your risk of heart disease.
Cashew milk also comprises potassium and magnesium — two nutrients that may promote heart health and stop heart disease. In a study of 22 studies, people with the highest potassium intake had a 24% lower risk of stroke.
More so another study concluded that high magnesium absorption, as well as high blood levels of this mineral, reduced heart disease risk factors, including diabetes and high blood pressure.
3. Good for Eye Health
Cashews are extremely rich in the antioxidants lutein and zeaxanthin. These are compounds that may prevent cellular damage to your eyes caused by volatile molecules called free radicals.
One study observed a significant relationship between low blood levels of lutein and zeaxanthin and poor retinal health. Consuming foods rich in lutein and zeaxanthin may decrease your risk of age-related macular degeneration an eye disease that causes vision loss.
More so another study was adopted showing people with the highest consumption of lutein and zeaxanthin — and the highest predicted blood levels of these antioxidants were 40% less likely to develop advanced.
High blood levels of lutein and zeaxanthin have also been associated with a 40% lower risk of age-related cataracts in older adults.
Finally, since cashews are a great source of lutein and zeaxanthin, adding cashew milk to your diet may help prevent eye issues.
4. May Aid Blood Clotting
Cashew milk is loaded in vitamin K, which is important for blood clotting. You not getting enough vitamin K can result in excessive bleeding.
Eating diets rich in vitamin K, such as cashew milk, can help keep sufficient levels of this protein.
However, increased dietary vitamin K intake may decrease the effectiveness of blood-thinning medications. If you’re taking blood-thinning medications, consult your healthcare provider before making changes to your diet.
5. May Improve Blood Sugar Control
Cashew milk may aid with blood sugar control particularly in people with diabetes. it contains compounds that may support proper blood sugar control in your body.
A study discovered that a compound in cashews called anacardic acid stimulated the uptake of circulating blood sugar in rat muscle cells. A study on a similar nut also containing anacardic acid found that extracts from the nut’s milk significantly decreased blood sugar levels in rats with type 2 diabetes.
Finally, cashew milk is lactose-free and however has fewer carbs than dairy. Using it in place of cow’s milk may help with blood sugar control in those with diabetes.
6. Good for Your Skin
Cashews are packed with copper. For that reason, milk derived from these nuts mostly the homemade kind is rich in this mineral as well. We all know the rolls copper plays in the formulation of skin proteins and is essential for optimal skin health.
However, this mineral controls the creation of collagen and elastin, two proteins that add to skin elasticity and strength.
Supporting optimal levels of collagen in your body improves skin health, while poor collagen can lead to skin aging.
Eating cashew milk and other copper-rich foods may increase your body’s natural creation of collagen and keep your skin looking healthy and young.
7. May Have Anticancer Effects
Test-tube researches recommend that compounds in cashew milk may hinder the development of certain cancer cells.
Cashews are unusually high in anacardic acid, a compound that may fight free rebels that are thought to play a role in cancer development. One test-tube research discovered that anacardic acid stopped the spread of human breast cancer cells.
Another showed that anacardic acid enhanced the activity of an anticancer drug against human skin cancer cells. Eating cashew milk can give your body with anacardic acid that may help prevent the growth of cancer cells.
8. Boosts Immune Health
Cashews and milk derived from them are loaded with antioxidants and zinc. This may help improve immunity.
Studies reveal that nuts may reduce the inflammatory response in your body and improve immunity, possibly because they’re an exceptional source of antioxidants and other compounds that fight inflammation and disease.
Furthermore, your body uses zinc to produce immune cells that help fight disease and infection. This mineral may also act as an antioxidant that can stop cell damage linked to inflammation and disease.
One study linked low blood levels of zinc with increased levels of inflammatory markers, such as C-reactive protein. The zinc in cashew milk may help reduce inflammation in your body and improve immunity.
9. May Improve Iron-Deficiency Anemia
If the body doesn’t get enough iron, it can’t create adequate amounts of the protein hemoglobin that stimulates red blood cells to carry oxygen. This occurs in anemia and leads to dizziness, fatigue, shortness of breath, cold hands or feet, and other symptoms.
One study discovered that women with low iron intake were approximately six times more likely to develop anemia than those with adequate iron consumption.
Hence, getting sufficient iron from your diet is important for preventing or improving symptoms of iron-deficiency anemia. Since cashew milk is high in iron, it may aid you maintain sufficient levels. Nevertheless, your body better absorbs this type of iron when consumed with a source of vitamin C.
To improve your absorption of iron from cashew milk, try combining it in a smoothie with fresh strawberries or oranges that contain vitamin C.
10. Easily Added to Your Diet
Cashew milk is a healthy addition to your diet. Because it’s free of lactose, it’s fit for those who avoid dairy. It can be used in place of cow’s milk in most recipes including smoothies, baked goods, and cold or hot cereals. You can also add it to sauces to make them creamier or even use it to make ice cream.
Finally, since cashew milk has a sweet, creamy texture, it tastes delicious in coffee drinks, hot chocolate, or tea. Keep in mind that even though it can be replaced for cow’s milk, cashew milk has a nuttier, sweeter taste.
How to Make Cashew Milk
Making cashew milk is incredibly easy.
- To make cashew milk, soak 1 cup of cashew in hot water for 15 minutes
- Plus, the homemade version is more concentrated and thus contains more nutrients than commercial varieties.
- Drain and rinse the cashews, then add them to a blender with 3–4 cups (720–960 ml) of water.
- Blend on high for 30 seconds to 1 minute or until smooth and frothy.
- You can add dates, honey, or maple syrup to sweeten (optional).
- Other popular additions include sea salt, cocoa powder, or vanilla extract.
- keep your cashew milk in a glass jar or container in the fridge for up to three to four days. If it separates, simply shake before use.