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Cashew nut milk is rich in vitamins, minerals, healthy fats and other beneficial plant compounds

Edited and resized image by Alex Loup is available on Unsplash

Cashew nut milk is a lactose-free, gluten-free alternative that is very popular among vegetarians and vegans. With a creamy consistency, it is rich in vitamins, minerals, healthy fats and other beneficial plant compounds.

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Cashew nut milk can be made at home (it tastes better that way) or purchased in sugared and unsweetened varieties. In terms of flavor, it can very well replace animal milk in most recipes.

Benefits of cashew nut milk

Unsplash image of Syed Hussaini

1. It is rich in nutrients

Cashew nut milk contains healthy fats, proteins and a variety of vitamins and minerals. Most of the fats in cashew nut milk come from unsaturated fatty acids that improve heart health and offer other benefits (see study about it here: 1). But store-bought varieties may have different amounts of nutrients from home versions.

Check out a comparison of one cup (240 ml) of homemade cashew nut milk - made from water and 28 grams of nuts - to one cup (240 ml) of unsweetened industrial cashew milk (3) .

Industrialized cashew nut milk is usually fortified with vitamins and minerals and has higher amounts of some nutrients, compared to homemade versions.

However, they generally provide less fat and protein and do not include fiber. In addition, store-bought varieties may contain added oils, preservatives and sugars.

Homemade cashew nut milk does not need to be strained, which increases its fiber content. It also contains magnesium - a mineral vital for many bodily processes, including nerve function, heart health and blood pressure regulation (4).

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All cashew nut milks are naturally lactose free and can substitute animal milks and compose recipes that resemble cheese and other dairy products.

The homemade versions have less protein, calcium and potassium than cow's milk, but healthier unsaturated fats, iron and magnesium ​​(5). To learn how to get calcium without ingesting dairy, take a look at the article: "Nine Calcium-Rich Foods That Are Not Dairy".

2. It can improve heart health

Studies have linked cashew nut milk to a lower risk of heart disease.

This vegetable drink is rich in polyunsaturated and monounsaturated fatty acids. Consuming these fats in place of the less healthy ones can lower the risk of heart disease (6).

Cashew nut milk also contains potassium and magnesium - two nutrients that can improve heart health and prevent heart disease.

In a review of 22 studies, people with the highest potassium intake had a 24% lower risk of stroke.

Another review found that high magnesium intake, as well as high blood levels of this mineral, lowered risk factors for heart disease, including diabetes and high blood pressure. However, processed cashew nut milk tends to be lower in heart-healthy unsaturated fats, plus potassium and magnesium, than home-grown varieties.

3. Good for the eyes

Cashew is rich in the antioxidants lutein and zeaxanthin (9). These compounds can prevent cell damage to the eyes caused by unstable molecules called free radicals (10).

One study found a significant association between low blood levels of lutein and zeaxanthin and retinal health problems.

Eating foods rich in lutein and zeaxanthin can reduce the risk of age-related macular degeneration, an eye disease that causes vision loss.

Another study showed that people with higher intakes of lutein and zeaxanthin were 40% less likely to develop advanced macular degeneration.

Elevated blood levels of lutein and zeaxanthin have also been associated with a 40% lower risk of age-related cataracts in older adults (13).

As cashew nuts are a good source of lutein and zeaxanthin, adding cashew nut milk to the diet can help prevent eye problems.

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4. Can help blood clotting

Cashew nut milk is rich in vitamin K, which is essential for blood clotting (14, 15, 16). Not getting enough vitamin K can result in excessive bleeding.

Although vitamin K deficiency in healthy adults is very rare, people with inflammatory bowel disease (IBD) and other malabsorption problems are more likely to be deficient (16, 17).

Eating foods rich in vitamin K, such as cashew nut milk, can help maintain sufficient levels of this vitamin. However, according to a study, taking too much vitamin K can decrease the effectiveness of blood thinning drugs (anticoagulants).

If you are taking blood-thinning medications, seek medical advice before making changes to your diet.

5. It can improve blood sugar level

Drinking cashew nut milk can help control blood sugar - especially in people with diabetes.

Cashew is rich in compounds that can promote proper blood sugar control.

One study found that a compound in cashew nuts, called anaccharic acid, stimulates the uptake of circulating blood sugar in muscle cells.

In addition, cashew nut milk is lactose free and therefore has fewer carbohydrates than animal milk. Using it in place of cow's milk can help control blood sugar in people with diabetes.

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6. Good for the skin

Cashew is rich in copper (3). Therefore, cashew nut milk - especially homemade - is also rich in this mineral.

Copper plays a large role in the creation of skin proteins (21). It regulates the production of collagen and elastin, two proteins that contribute to the skin's elasticity and strength (22).

Consuming cashew nut milk and other copper-rich foods can increase the body's natural collagen production and keep skin healthy and youthful.

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7. Can act against cancer

Test tube studies suggest that the compounds in cashew milk may prevent certain cancer cells from developing.

Cashew is rich in anacardic acid, a compound that can fight free radicals, which are responsible for the development of cancer (23, 24, 25).

A test-tube study found that anacardic acid stopped the spread of human breast cancer cells. Another study showed that anacardic acid increased the activity of an anticancer drug against human skin cancer cells.

Consuming cashew nut milk can provide anacardic acid and prevent the growth of cancer cells.

However, further studies are needed to better understand the potential anti-cancer properties of cashew nuts.

8. Improves immunity

Cashew nuts and their milk are rich in antioxidants and zinc (3). Studies have shown that cashew nuts can decrease the body's inflammatory response and improve immunity, probably because it is an excellent source of antioxidants and other compounds that fight inflammation (28, 29, 30).

One study linked low blood levels of zinc with higher levels of inflammatory markers such as C-reactive protein (CRP).

The zinc in cashew nut milk can help reduce inflammation and improve immunity.

9. Can improve iron deficiency anemia

When the body does not get enough iron, it cannot produce adequate amounts of the protein hemoglobin that helps red blood cells carry oxygen. This results in anemia and leads to fatigue, dizziness, shortness of breath, cold hands or feet, and other symptoms (34).

One study found that women with low iron intake were approximately six times more likely to develop anemia than those with adequate iron intake.

Therefore, getting enough iron is important to prevent or ameliorate the symptoms of iron deficiency anemia.

As cashew nut milk is rich in iron, it can help maintain adequate levels. However, it absorbs this type of iron better when consumed with a source of vitamin C (36). Find out which foods are rich in vitamin C in the article: "Foods rich in vitamin C".

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To increase your iron absorption from cashew milk, try mixing it into a smoothie with fresh strawberries or oranges that contain vitamin C.

10. It's versatile

Cashew nut milk is versatile and healthy, in addition to being lactose-free, making it suitable for those who avoid dairy products. It can be used in place of cow's milk in recipes like smoothies, coffee, teas, roasts, cheeses, creams, salads, among others

How to make cashew milk

• 1. Leave 1 cup of cashew nuts to soak in water for four hours
• 2. Drain the chestnuts
• 3. Put them to blend in a blender with three or four cups of filtered water (depending on your taste) until smooth.

You can add dates, maple syrup or agave syrup to sweeten, if desired, add sea salt, cocoa powder or vanilla extract.

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Unlike most other vegetable milks, you do not need to strain the cashew nut milk. But, if you prefer, you can use a fine towel (voil strainer) or sieve.

You can keep cashew nut milk in a glass jar or container in the refrigerator for up to three to four days. To separate, just shake before using.