Cashew milk health benefits and nutrition facts
With veganism gaining a lot of attention these days, people have been consciously avoiding bovine milk for health and ethical reasons. Cashew milk has been rising in popularity along with other types of plant-based "milk" products made of almonds, rice, hemp or walnut. Being a nutritious nut, cashews also yield milk that offers many health benefits.
What is cashew milk?
Cashew milk is made from the soaked, ground cashews diluted with water till it achieves a milk-like consistency. Cashew nuts are fruits of the cashew tree or Anacardium occidentale. The tree originates in Brazil but is also grown in some parts of coasting India and Vietnam.
Cashew nuts are a major cash crop in these regions since these nuts have many culinary uses. They have an innate creaminess since they are abundant in fat. That's why "milk" made of cashew often has a satisfying dairy-like quality.
Cashew milk can be used in place of creamer in coffee or tea or also added to cereals.
Cashew milk nutrition
100 ml of cashew milk contains the following nutrients:
Nutrition
| Measure
|
Calories
| 156
|
Fat
| 11 gm
|
Sodium
| 100 mg
|
Carbohydrates
| 10.5 gm
|
Fibre
| 2 gm
|
Sugar
| 3 gm
|
Protein
| 4.5 gm
|
Calcium
| 18.9 mg
|
Iron
| 1.8 mg
|
Cashew milk health benefits
Cashew milk is a nutritious beverage comprising healthy fats, proteins, carbohydrates, minerals and other micronutrients. It has become a plant-based, cruelty-free, low-calorie alternative to cow milk. Despite being fat-rich, cashew milk contains fewer calories than oat milk and coconut milk.
It contains minerals like iron and calcium and micronutrients like vitamin A, E and D. It has healthy monounsaturated fat, associated with a reduced risk of heart diseases.
Let's look at the many health benefits of cashew milk:
- Is plant-based
- Gluten-free
- Good for cardiovascular health
- Good for bones and teeth
- Improves vision
- Keeps cholesterol in check
Good for heart health: Cashews may be rich in fat, but they contain the heart-healthy monounsaturated kind. Plant-based monounsaturated fats are good for cardiovascular health and may help in reducing cholesterol.
Good for bones and teeth: Cashews are good for the bones and teeth as they contain high amounts of calcium. Fortified cashew milk available in the stores may contain added vitamin D, which improves calcium absorption.
Improves vision: Cashews contain antioxidants lutein and zeaxanthin, which protect eyes from the harmful effects of computer, TV and mobile phone screens. They also reduce the risk of chronic eye diseases and age-related macular degeneration.
References:
Rico, R., Bulló, M., & Salas-Salvadó, J. (2015). Nutritional composition of raw fresh cashew (Anacardium occidentale L.) kernels from different origin. Food science & nutrition, 4(2), 329–338. https://doi.org/10.1002/fsn3.294
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