Best and Worst Milks to Drink for Your Cholesterol Levels

By Amy KraftMedically Reviewed by Michael Cutler, DO, PhD

Reviewed: June 9, 2022

Medically Reviewed

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The milk aisle is changing, now offering a growing number of options for what to pour on your cereal or drink down as a late-night snack. But what do the newer types of milk mean for your heart health if you have high cholesterol? Old-fashioned cow’s milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. But too much of the saturated fat and cholesterol in whole milk — and even in 2 percent milk — may counteract those health benefits. When you’re trying to get to healthy cholesterol levels, you’ll want to limit the amount of saturated fat in your diet.

Alternative milks can provide similar nutritional benefits if you’re watching your cholesterol, are lactose intolerant, vegan, or allergic to certain proteins in cow’s milk; or if you simply prefer something other than cow’s milk. “People choose a milk based on tolerability and taste — in addition to health beliefs,” says Deborah Krivitsky, RD, a dietitian based in Boston. “Each milk will provide different pluses and minuses.”

Organic Cow’s Milk: Good for Protein, Bad for Cholesterol

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Whole cow’s milk contains around 160 calories, 5 grams (g) of saturated fat, and 35 milligrams (mg) of cholesterol in a 1 cup — or 8 ounce (oz) — serving. “It’s a tremendous source of protein and nutrients, contains essential vitamins and minerals, and provides a third of a person’s daily recommended intake of calcium,” Krivitsky says. Cow’s milk also contains potassium, which may help prevent high blood pressure (hypertension). What’s more, a study published in Food Science & Nutrition found that grass-fed dairy cows produce milk with the highest levels of omega-3 compared with other cows, which is important because omega-3s promote heart health.

But when it comes to your cholesterol levels, “high-fat dairy could get you into trouble,” says John Day, MD, a cardiologist in Salt Lake City. Saturated fat in your diet raises LDL (“bad”) cholesterol, which increases your risk of heart disease and stroke, according to the American Heart Association. If you drink cow’s milk, most doctors recommend low-fat or nonfat versions. A 1-cup serving of skim milk has around 83 calories, no saturated fat, and only 5 mg of cholesterol.

Raw Cow’s Milk: A Full Dairy Alternative, but at Great Risk

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Thinking about switching to raw cow’s milk, also known as unpasteurized milk? It has about the same amount of calories, saturated fat, and cholesterol as regular dairy milk. But pregnant women and children should avoid drinking raw milk and eating dairy products such as cheese made from raw milk, according to the American Academy of Pediatrics. Since raw milk doesn’t go through the process of pasteurization that kills potentially harmful bacteria — like salmonella, listeria, and E. coli — people with compromised immune systems are at higher risk of getting foodborne illness from it, though it has the potential to sicken anyone.

Soy Milk: No Cholesterol, but Could Be Missing Calcium

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With 80 calories and only 2 g of fat per 1-cup serving, plain, light soy milk is a great alternative for people who are watching their cholesterol or cannot tolerate the lactose found in dairy milk. Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet. Twenty-five g per day of soy protein, like that found in soy milk and tofu, may also reduce your risk of heart disease, according to the National Institutes of Health. This may be due not just to the protein, but to soy’s high levels of polyunsaturated fats, minerals, vitamins, and fiber, as well as to its low levels of saturated fat. Still, Krivitsky says, it’s important to read the label to know what you’re getting: “Make sure there’s no added sugar and that it’s fortified with calcium.”

Almond Milk: No Cholesterol, but Low in Protein

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“Almonds are heart-healthy,” says cardiologist Dr. Day, who recommends almond milk to his heart patients. Unsweetened almond milk contains between 30 and 40 calories per 1-cup serving and has no saturated fat. And because it’s a plant-based milk, it also contains no cholesterol. Fortified versions contain the same amount of vitamin D as skim cow’s milk, and some brands even contain up to 50 percent more calcium. Almond milk also contains polyunsaturated fatty acids, which may lower LDL cholesterol and help maintain your body’s cells, according to the American Heart Association. Unfortunately, almond milk is also low in protein compared with cow’s milk and other milk alternatives, making it a less ideal choice.

To maintain a healthy heart, Day says, be sure to drink unsweetened almond milk. “The biggest issue with alternative milks is that most of them are sweetened,” he says. “Added sugar in any form can be dangerous to your heart.”

Oat Milk: Gluten Free, but Carbohydrate Heavy

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Oat milk is one of the newer options on the market. Made of combining oats with water and milling the mixture down into a fine consistency and strained, 1 cup of oat milk contains about 80 calories, and like other plant-based milks, no saturated fats or cholesterol. Additionally, oat milk has higher levels of vitamin B, which helps convert food into energy. While this does make for better cholesterol levels and heart health, oat milk does come with higher sugar carbohydrate levels than other milk alternatives, which can raise blood sugar levels and could put consumers at risk for diabetes.

Hemp Milk: No Cholesterol and Good for Magnesium

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Hemp milk comes from the seeds of the hemp plant (cannabis), but it doesn’t contain THC — the psychoactive ingredient in marijuana, which is a different variety of cannabis. With a flavor and consistency similar to almond milk, hemp milk is a good choice if you’re watching your cholesterol levels, are lactose intolerant, or if you have milk or soy allergies. A 1-cup serving of hemp milk contains 80 calories, 1/2 g of saturated fat, and no cholesterol. Hemp milk is packed with omega-3 fatty acids, especially heart-healthy alpha-linolenic acid. It’s also a good source of calcium and magnesium, both of which are essential for heart health. Getting enough magnesium helps your heart keep a normal rhythm, and having too little can lead to arrhythmias — irregular heart rhythms — like atrial fibrillation.

Coconut Milk Beverage: Healthy but Untested

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This option adds natural sweetness to your coffee, oatmeal, or cereal, and has only 45 calories in an 8-oz glass — and no cholesterol. One cup of unsweetened coconut milk beverage contains 4 g of saturated fat, but most of it is made up of medium-chain fatty acids, which may have some health advantages. “Some populations eat a lot of coconut and don’t get heart disease,” Day says.

But there’s not enough research to conclude that coconuts and coconut milk are a heart-healthy choice when you have high cholesterol.

“The final verdict is still out,” says Lavinia Butuza, RD, a nutritionist in Sacramento, California. “Heart patients need to be careful with anything coconut, and treat all saturated fats as the same, for now.”

Rice Milk: No Cholesterol, Very Low in Protein

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Cup for cup, rice milk is a plant-based milk that contains as much calcium as cow’s milk. A 1-cup serving of rice milk has 113 calories (just 30 more than in a cup of skim cow’s milk). Rice milk has no saturated fat, and no cholesterol — but like oat milk, it’s naturally higher in carbohydrates. Rice milk is also very low in protein, so if you do drink rice milk, be sure that you’re getting enough protein from other sources in your diet. “Protein is related to a heart-healthy diet,” Butuza says. “If you don’t get enough protein, you may be taking in too many carbs, and too much of that can turn into higher bad cholesterol levels.”

Goat’s Milk: Less Potent Than Cow’s Milk

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Goat’s milk can be a good option if you want a beverage with a similar nutritional profile to whole cow’s milk but you have trouble digesting lactose. On the downside, a 1-cup serving of goat’s milk is high in calories (168) and saturated fat (6.5 g), and it also contains 27 mg of cholesterol.

According to Mayo Clinic, limiting saturated fats in your diet can help reduce your blood cholesterol levels and lower your risk of coronary artery disease. High levels of cholesterol in your blood can lead to the plaque buildup in your arteries, called atherosclerosis — a condition that increases your risk of stroke and heart attack.

Butuza notes that it’s difficult to find a low-fat version of goat’s milk, and that it has fewer essential vitamins and minerals than cow’s milk. “There’s a lot less folate and B12 vitamin in goat’s milk,” Butuza says. And if it’s raw, she says, “There’s a risk of foodborne illness — unless you have a goat in your backyard.”

Camel’s Milk: Hard to Find but Rich in Vitamins

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The latest craze to make its stamp on the milk market is camel’s milk. One 8-oz glass contains 107 calories, 3 g of saturated fat, and 17 g of cholesterol. And this milk option is packed with vitamins and minerals: According to research published May 2021 in the Saudi Journal of Biological Studies, camel’s milk has 3 to 5 times more vitamin C than cow’s milk and has anti-diabetic properties due to the high presence of insulin and insulin-like protein in the milk. It’s also a natural probiotic that can contribute to gut health.

This milk option is still hard to come by in the United States — and it’s expensive. “It’s certainly something to look out for, and it needs to be pasteurized,” says Krivitsky. As a note of caution: Camel’s milk may be one of the animal sources of the MERS coronavirus in the Middle East.

Additional reporting by Zachary Smith.

7 benefits of almond milk

Almond milk is the most popular plant milk in the United States. It is a nutritious, low-calorie, dairy-free milk alternative that may help lower the risk of heart disease.

It is rich in several healthful nutrients, but compared with whole almonds, it is watered down and missing most of the fiber.

While researchers have not directly studied its health effects in controlled studies, some of its components have undergone extensive study.

This is a review of almond milk and its health benefits.

Share on PinterestAlmond milk is a nutritious alternative to cow’s milk.

Almond milk is made by blending almonds with water and then straining the mixture to remove the solids. You can also make it by adding water to almond butter.

It has a pleasant, nutty flavor and a creamy texture similar to that of regular milk. For this reason, it is a popular choice for people following a vegan diet and those who are allergic or intolerant to dairy.

You can find almond milk in most supermarkets, usually in the health food section. It is also very easy to make at home.

Commercial almond milk comes in a variety of brands and flavors. For health reasons, it is best to choose almond milk that does not contain added sugar.

Most brands are also enriched with vitamins, minerals, or protein. If you do not eat dairy, you might benefit from choosing products that are enriched with calcium.

Controlled studies have linked whole almonds to a variety of health benefits, but many of these may not apply to almond milk.

This is because manufacturers usually make the milk out of blanched (skinless) almonds, and they strain the liquid. This removes most of the fiber and a large portion of the almonds’ antioxidants.

Also, almond milk is watered down. It is a much less concentrated source of nutrients than whole almonds.

The concentration of nutrients in almond milk depends on how many almonds went into making it, the amount of added water it contains, and whether or not it contains any added vitamins and minerals.

For instance, many online recipes recommend making 2 cups of almond milk from 1 cup (143 grams [g]) of almonds, whereas commercial almond milk may be much more diluted (1).

Here are the seven main health benefits of drinking almond milk.

1. It is nutritious

Although almond milk is not nearly as nutritious as cow’s milk, enriched products come close.

They frequently contain added vitamin D, calcium, and protein, making them more similar to regular milk in nutritional content.

However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

For comparison, the table below shows the amounts of a few nutrients, vitamins, and minerals in a cup of enriched commercial almond milk and low fat cow’s milk, along with some daily values (DV) (2, 3).

The body does not absorb some minerals in almond milk as well as it does those in milk. This is partly because almonds contain phytic acid, an antinutrient that reduces the absorption of iron, zinc, and magnesium (4, 5, 6).

Since almond milk is lacking in many nutrients, it is not suitable as a milk replacement for infants.

Bottom line: Almond milk is naturally rich in several vitamins and minerals, especially vitamin E.

2. It is low in calories

Although almonds are 50% fat and high in calories, commercial almond milk is a low calorie beverage (1, 2).

This means that you can drink a lot of it without it causing weight gain. It is also rich in some nutrients relative to its calorie content.

Producers of almond milk dilute it with water to make its fat content similar to that of low fat milk, which is around 1% fat.

One cup of almond milk contains only 39 calories, which is half the amount of calories in a cup of skim milk.

However, not all almond milk is the same. Homemade almond milk and certain brands might contain a much higher number of calories, depending on how many almonds they contain per cup.

Additionally, some products contain added sugar, which people should avoid for the maximum health benefits.

Bottom line: Factory-made almond milk may contain even fewer calories than a glass of skim milk. However, this might not apply to all brands, so be sure to check the nutrient labels.

3. Unsweetened almond milk doesn’t raise blood sugar

Many almond milks on the market are loaded with added sugar.

Sugar-free almond milk, on the other hand, is a low carb beverage, made up of less than 2% carbs, or 3.43 g of carbs in 1 cup (2).

In comparison, low fat cow’s milk contains 5% carbs, totaling 12 g in 1 cup (3).

Almond milk is also high in fat and protein relative to its carb content. For this reason, it doesn’t cause a spike in blood sugar levels, making it suitable for people with diabetes, as well as those who are following a low carb diet.

However, be sure to read the ingredient lists and select products that are as pure as possible.

Bottom line: Almond milk is a low carb beverage, making it a perfect choice for people on a low carb diet and those who need to keep a check on their blood sugar levels.

4. It is dairy-free

Almond milk contains no cow’s milk or other animal products, making it a great option for people following a vegan diet and those who are lactose intolerant or allergic to milk.

Many people are intolerant to milk sugar (lactose) and unable to completely digest it. In these people, undigested lactose passes down to the colon, where it is fermented by the resident bacteria, leading to excessive gas, bloating, diarrhea, and associated discomfort.

Being dairy-free, almond milk contains no lactose at all, making it a suitable milk replacement for people with lactose intolerance.

Bottom line: Almond milk is an imitation milk and doesn’t contain any dairy at all, which makes it a popular milk alternative for vegans and people with lactose intolerance or milk allergies.

5. Enriched almond milk may strengthen your bones

Dairy products are the richest dietary source of calcium. In contrast, almonds are a poor source of this nutrient.

To make almond milk more similar to real milk, producers often enrich it with calcium. For instance, a cup of commercial almond milk may contain 37% or more of your daily need, depending on the type and brand.

In comparison, the calcium content in a cup of cow’s milk may contain around 23% of your daily need, depending on the type and brand.

As a result, enriched almond milk is an excellent calcium source for people who don’t consume dairy products, such as vegans and those who are intolerant to lactose or allergic to milk.

Calcium is essential for building and maintaining bones. For this reason, an adequate calcium intake reduces the risk of osteoporosis, a condition associated with weak bones and fractures (7).

Bottom line: Producers often enrich almond milk with calcium, making it an excellent source of the nutrient. Regular consumption of enriched almond milk may reduce the risk of osteoporosis among those who don’t consume dairy products.

6. It may reduce the risk of heart disease

Observational studies show that regular consumption of nuts is linked to a reduced risk of heart disease. This is partly because they are high in healthful fats (8).

Almond milk is 1% oil by weight, around 90% of which is unsaturated (2).

Research has linked oleic acid, which is the main fatty acid in almond oil, to beneficial changes in blood lipids (9).

One study in healthy adults showed that eating 66 g of almonds or almond oil every day for 6 weeks reduced their levels of low-density lipoprotein, or “bad,” cholesterol by 6% and triglycerides by 14%. It also increased their high-density lipoprotein, or “good,” cholesterol by 6% (10).

These beneficial changes in the blood lipid profile are associated with a reduced risk of heart disease (11).

Although about 50% of the calories in almond milk come from fat, it is generally a low fat product and probably doesn’t have a significant impact on your blood lipid profile.

Nutritionists believe that vitamin E, along with bioactive plant compounds including polyphenols, are responsible for many of the health benefits of almonds. These compounds have anti-inflammatory and antioxidant properties that are good for heart health (12).

Bottom line: Almond milk is high in vitamin E and contains healthful fats. Drinking it regularly may benefit your heart.

7. Enriched almond milk is high in vitamin D

Many people are low or deficient in vitamin D. This raises the risk of brittle bones, fatigue, and weak muscles (13).

There are few good sources of vitamin D in the human diet. That’s why a common public health strategy is to enrich certain foods with vitamin D. This especially applies to milk products.

Just like regular milk, almond milk often contains added vitamin D. The amount of vitamin D varies between products. For example, 1 cup of almond milk may contain 2.62 micrograms, which is 13% of your DV. A cup of vitamin-enriched cow’s milk contains similar amounts (2).

This makes enriched almond milk a useful source of vitamin D that can prevent deficiency if you consume it regularly.

Bottom line: Almond milk is often enriched with vitamin D, and consuming it often may help prevent vitamin D deficiency.

Almond milk is widely available in supermarkets.

However, it is also very easy to make at home. All you need is a blender, some water, and a cup of almonds. Blenders and almonds are available to purchase online.

First, remove the skin. You can do this by soaking the almonds in water for 8–12 hours or overnight. The soak softens the skin, allowing you to peel it off easily when you rinse the almonds.

Next, put the almonds in a blender with 4 cups of water and mix until smooth. Finally, remove the solids by straining the mixture through a cheesecloth or nut milk bag.

Here are some healthful recipes:

• basic almond milk
• vanilla almond milk
• strawberry almond milk

Bottom line: Almond milk is one of the most popular plant milks, and it is available in most supermarkets. It is also easy to make at home.

Just like regular milk, almond milk is incredibly versatile. Below are a few ideas of how you can use it as a milk replacement:

• Splash it over your cereal instead of regular milk.
• Add it to your coffee or tea.
• Mix it into smoothies.
• Make a dairy-free rice pudding or ice-cream.
• Use it in soups, sauces, and salad dressings.
• Use it as a milk replacement in many baked foods.

People who are prone to kidney stones should not consume almond milk in excessive amounts. This is because of its calcium oxalate content, which is generally high in homemade almond milk (14).

Some people are also concerned about carrageenan, a thickener that some producers add to commercial almond milk products. However, most scientists agree that the type and amount of carrageenan used in food products are safe (15).

Bottom line: Almond milk is a great replacement for regular milk. However, people prone to kidney stones should avoid drinking it in high amounts.

Almond milk is a highly versatile product and a great milk substitute for vegans and people who are allergic or intolerant to dairy.

Various brands are available to purchase online.

Being naturally rich in several important nutrients, almond milk is an excellent addition to a healthful diet.

Read the article in Spanish.

What you need to know about almond milk / Benefits, harms and rules of use – an article from the “What to eat” section on Food.ru

The composition and useful properties of almond milk

A plant-based product made from almonds and water. It has a sweet taste and a pleasant nutty aroma. During the production process, the walnut is not subjected to heat treatment and fully retains its beneficial properties. The average calorie content of 100 grams of the product is 51–80 kcal.

The benefits of the drink are explained by the composition, which includes:

• macro- and microelements: calcium, magnesium, phosphorus, zinc, potassium, sodium, iron, fluorine;

• vitamins A, E, C, D, PP, B1-B6;

• amino acids;

• omega-3 and omega-6 polyunsaturated fatty acids.

Herbal product is easy to digest and does not increase cholesterol or blood sugar levels. Biologically active substances in the composition strengthen the skeletal system and immunity, normalize blood pressure, stabilize the work of the heart and nervous system.

Much is known about the health benefits of almond milk for women. The product contains vitamin E, which improves the condition of the skin and hair and normalizes the reproductive system. The use of milk will benefit the expectant mother and child due to the presence of folic acid in the composition.

How the plant-based alternative differs from cow’s milk

Almond drink is considered safer for the body compared to animal products. There are indeed grounds for such an opinion.

The plant-based alternative does not contain casein, a protein found in dairy products that often causes allergies. Allergic reactions can occur in people of all ages, accompanied by a skin rash and intestinal disorders.

Almond drink does not contain the milk sugar lactose, an essential component of whole cow’s milk. In infancy, this carbohydrate is completely absorbed due to lactase. In adulthood, the activity of the enzyme decreases, so milk sugar causes dysbacteriosis and other gastrointestinal disorders. People with lactose intolerance can only consume lactose-free dairy products, including almond drink.

The safety of cow’s milk depends largely on the health of the animal. A harmful product may contain salmonella, E. coli and antibiotics. In the almond variant, there are no infectious pathogens and drugs.

Can a herbal product cause harm

Herbal drink is considered safe, but there are still precautions. The product may harm people with individual intolerance to almonds due to possible allergic reactions. Do not give a nut drink to babies under eight to nine months of age. Older children are allowed to use the product once or twice a week.

A commercially produced drink will not be useful if it contains harmful additives, such as sugar and the thickening agent carrageenan. Sugar raises blood glucose levels, and carrageenan often causes flatulence and other gastrointestinal disturbances.

When choosing in a store, pay attention to the packaging – it must be airtight, without swelling or damage. Be sure to check the expiration date and ingredients. With caution, you should buy a product that contains soy, refined sugar, gluten, dyes and flavor enhancers.

How almond drink is used in cooking

The herbal product is tasty on its own and as part of various dishes. Milk adds a tangy, nutty flavor to traditional teas, coffees, and cocoa. It can be used to prepare a variety of dishes:

Almond milk goes well with honey, vanilla, lemon juice and, thanks to additives, becomes more savory and aromatic. The product will harmoniously complement any dessert: creamy and chocolate mousse, cookies, cake, jelly.

Interesting fact

Almond drink was known even in pre-revolutionary Russia, where it was called “orshad” in the French manner. The product was consumed during fasting and not only, and was highly valued for its ability for long-term storage.

Recipes with almond milk

Nut drink is great for making pastries, cereals and desserts. It is used in the same way as animal counterparts, so there is no need to learn new culinary skills. With our recipes, even novice cooks will get a good result.

• Blancmange

An exquisite French dessert often mentioned in the masterpieces of literature and cinema. In the classic version, it is a milk jelly with chopped nuts. The dessert goes well with fresh berries, chocolate and berry syrups.

• Oatmeal

Delicious animal-free porridge is the perfect breakfast for vegetarian, vegan and fasting people. Banana enhances the sweet taste and makes the dish more satisfying. You can add honey, fresh berries or nuts to the porridge.

• Diet pancakes

Many people love pancakes, but traditional pastries are considered difficult for digestion. A dish made with almond milk and rice flour is much easier to digest and turns out to be very tasty. To make pancakes more dietary, cook without sugar.

What can be done?

Make almond milk at home. To do this, you will need sweet almonds, water, honey, vanilla and cane sugar. For a creamy texture, the nut is soaked in water for eight hours before cooking. The finished product can be drunk and used as an ingredient in various dishes.

Read more about herbal products:

• Sunflower, olives, mustard and flax. What are vegetable oils

• World Vegetarian Day. The most common myths about a plant-based diet

• Is it possible to give plant-based milk to children. And which one is better

The benefits of almond milk | Vegetarian.ru

Articles November 6, 2015

Repost

Almond milk improves vision, promotes weight loss, strengthens bones and is good for heart health. It also gives strength to the muscles, normalizes blood pressure and helps the kidneys to function properly. It is also a wonderful substitute for mother’s milk.

For many years, almond milk has been used as an alternative to cow’s milk. It is low in fat, but high in calories, protein, lipids, and fiber. Almond milk is rich in minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Of the vitamins, it contains thiamine, riboflavin, niacin, folate and vitamin E.

Almond milk is cholesterol and lactose free and can even be made at home. This is done by grinding almonds with water. This is easy to do with a regular household blender.

In industry, additional nutrients are used that enrich the final product. Almond milk is available in stores and can even be chocolate or vanilla. This option is tastier than regular almond milk.

Almond milk is very healthy

Blood pressure. Almond milk may reduce high blood pressure. The movement of blood occurs through the veins. For them to function properly, veins must contract and expand freely. This requires vitamin D and some minerals, phosphorus, for example. People who do not consume dairy products may be deficient in these vitamins, and almond milk will just help make up for their deficiency.

Strong and healthy heart. The complete absence of cholesterol makes almond milk a very heart-healthy product. With regular use, it reduces the risk of coronary heart disease. Potassium, which is rich in this drink, acts as a vasodilator and reduces the workload on the heart.

Healthy skin. Skin needs vitamins and minerals. Almond milk is rich in vitamin E, as well as antioxidants that restore the skin. You can even use almond milk as a skin cleansing lotion. For best results, you can add rose water to it.

Vision improvement. Computers, smartphones and tablets filled our homes and offices. Constant communication with these devices undoubtedly spoils the eyesight.