Most plant-based “milks” have less of four key micronutrients – phosphorus, magnesium, zinc and selenium – than cow’s milk, but people who avoid dairy can get them from other sources such as nuts, seeds and lentils
Most plant-based “milks” have lower amounts of four key micronutrients – phosphorus, magnesium, zinc and selenium – than cow’s milk. The exception is milk substitutes made from pea protein, which has broadly similar levels to cow’s milk.
Alternative milks – which are generally made by grinding up produce such as almonds, oats or rice, soaking it in water and adding emulsifiers and stabilisers – have been Almond milk, for instance, has about one-ninth the phosphorus concentration of cow’s milk. Phosphorus is needed for growth and tissue repair, as well as helping the body use substances such as vitamin D and iodine. Oat milk has about the same levels as cow’s milk.
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