Almond milk can be figure friendlyPhotodisc/Thinkstock, iStock/Thinkstock
If you're watching your weight, almond milk can be a healthy substitute for all dairy milk except skim. Ounce for ounce, almond milk (plain, sweetened, or flavored) has less fat and fewer calories than reduced-fat cow's milk: One cup of 2% dairy milk contains about 120 calories and five grams of fat, compared to one cup of Silk Original almond milk which has 60 calories and 2.5 grams of fat. Unsweetened varieties have fewer calories still.
Almond milk can be good for your bonesiStock/Thinkstock
Some brands of almond milk are fortified with calcium and can contain more of the element per serving than cow's milk. The Silk brand of almond milk has 45% of your daily value of calcium, for instance, compared to about 30% from dairy milk. Check the labels before you buy.
Almond milk can be heart-healthyiStock/Thinkstock
Unless you drink skim, dairy milk often contains some saturated fat and cholesterol, which can be problematic for those at risk for heart disease. Almond milk has no saturated fat or cholesterol, and also contains natural omega-3 fatty acids, which can help prevent high-blood pressure and contribute to overall heart health.
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Almond milk can support your immune systemiStock/Thinkstock
Almond milk is often fortified with vitamins A, D, and E at levels that are often higher than those found in dairy milk—and, some cow's milk does not contain added vitamin D at all. All of those can give your immune system a nice daily boost. Almond milk is also rich in added B vitamins and iron, which promotes muscle strength and healing.