Cashew milk is a non-dairy plant based milk. It is extracted from cashew nuts, and has a creamy rich consistency. This milk is loaded with vitamins, minerals, fats and other essential nutrients. It is beneficial for boosting immunity, heart, eye and skin health. Here are a detailed explanation of how to make cashew milk and its health benefits.
Cashew Milk – How To Make And Its Health Benefits
Cashew milk contains unsaturated fats which are healthier and boosts heart health.
How to make Cashew Milk?
- Soak 1 ounce or 28 grams of cashew nuts in a cup of water for an hour to 2 hours. Strain the water from the soaked cashew nuts.
- Add the cashews and add 240 ml of water into a blender. Blend the ingredients for a minute or two till it reaches a creamy consistency without cashew chunks.
- Don’t strain the milk since it might take away the fiber and fat content in cashew milk.
- You can add any sweeteners like sugar, maple syrup, honey or organic sweeteners to the cashew milk according to your preference.
- Store the cashew milk in an air-tight container and use it for 2-3 days.
Health Benefits of Cashew Milk
1. Rich in Nutrients
A cup(240 ml) of plain unsweetened cashew milk contains 160 calories.
|Nutrients||Homemade Cashew milk|
|Magnesium||20% of the Daily Value (DV)|
|Iron||10% of the DV|
|Potassium||5% of the DV|
|Calcium||1% of the DV|
Homemade cashew milk contains fiber, protein, fats, and magnesium. Protein and fats are vital for muscle and metabolism. Magnesium is a vital mineral for many body functioning such as heart, nerves and blood pressure.
Commercially available cashew milks are fortified with calcium, vitamins and minerals but includes less protein, protein and fiber. The store bought ones can also contain added sugars and preservatives.
2. Heart Health
Studies have proven cashew ilk to lowering risk of heart diseases. It is rich in monounsaturated and polyunsaturated fatty acids, which are healthier to reduce heart risks.
Cashew milk also contains potassium and magnesium, which are essential for boosting heart health. People consuming high potassium had 24% lower risk of having a stroke (1). Another study proved that high magnesium intake helps reducing risk of heart diseases, diabetes and high blood pressure (2).
3. Aids Blood Clotting
Cashew milk is rich in vitamin K, which is helpful for blood clotting (3, 4). Vitamin K deficiency might cause problems with blood clotting. It usually occurs with unhealthy adults with inflammatory bowel disease whose malabsorption issues are likely to be deficient.
Consuming vitamin K rich foods like cashew milk helps maintain protein levels in blood and aids blood clotting process. If you are considering taking blood-thinning medicines, kindly consult a healthcare provider.
4. Improves Immunity
Cashews are loaded with zinc and antioxidants, which helps boost immune system.
Research has proven that nuts decreases inflammatory response in your body and improves overall immune process, since they are rich in antioxidants which fights diseases.
5. Prevents Diabetes
Cashew milk might help with blood sugar control and highly beneficial for people with diabetes. It contains compounds that promote better blood sugar control.
Cashew contains a compound named anacardic acid that stimulated the uptake in circulation of blood sugar levels in rat muscle cells (7).
Additionally, cashew milk is plant-based and lactose-free. So, it is a great substitute for people with diabetes to control blood sugar.
6. Good for Skin Health
Cashews are rich in copper, which plays a major role in creation of skin proteins. It is very important for optimal skin health (8). It helps in production of collagen and elastin, two proteins that contributes to skin strength and elasticity (9).
Collagen helps in promoting skin health and inadequate collage might lead to premature ageing. Consuming copper rich foods like cashew milk helps in boosting skin’s natural collagen content and keeps skin young.
7. Improves Eye Health
A research found an association between low blood levels of lutein and zeaxanthin and poor retinal health (12).
Eating foods rich in lutein and zeaxanthin helps to prevent age-related macular degeneration (AMD), an eye disease that causes vision loss. Studies have proven that people with the high intake of lutein and zeaxanthin showed 40% less likely to develop advanced AMD (13) and also been linked to a 40% lower risk of age-related cataracts in older adults (14).
Cashew milk is great for improving eye health and preventing retinal damage and age related eye diseases.
8. Improves Iron-Deficiency Anemia
Deficiency of iron can cause inadequate production of haemoglobin that helps red blood cells carry oxygen throughout the body. Iron deficiency can cause anaemia, which causes fatigue, dizziness, cold hands or free, shortness of breath and other symptoms (15).
A research study has proven that women with low iron have been six times more likely to develop anaemia than those with adequate iron (16). Getting iron from your diet is essential to prevent anaemia.
Iron consumption is better with consumption of vitamin C (17). So, try blending cashew milk with vitamin C rich fruits like oranges, strawberries for a delicious healthy smoothie.
9. Anticancer Properties
A research study showed that anacardic acid stopped the spread of human breast cancer cells (20). An another study showed that anacardic acid enhanced the activity of an anticancer drug against human skin cancer cells (21).
So, consuming cashew milk that is rich in anacardic acid is a great way to help prevent development of cancer cells.
In conclusion, cashews are a great alternatives for lactose intolerant people. It is great for heart, blood pressure and eye health.