Phosphorus is an essential mineral that the body uses to build healthy bones, produce energy and build new cells. It is essential for life and makes up about 1% of your body weight, and is the second most abundant mineral in the body after calcium.
85% of your body’s phosphorus is in your teeth and bones.
Phosphorus, along with calcium, keeps your bones and teeth strong.
It also plays an important role in the consumption of carbohydrates and fats in the body, cell repair, energy storage, and work with B vitamins.
The recommended daily intake (RDI) for adults is 700 mg, but teenagers (growing age) and pregnant women should consume more phosphorus. In the past, the daily value (Daily Value, DV) of phosphorus to meet this group of people was estimated at 1000 mg but has recently been updated to 1250 mg.
Phosphorus deficiency is usually rare in developed countries, as most adults consume more than (RDI)
Although it is good for most people, it can be harmful when consumed in excess. Excess phosphorus may cause kidney problems during defecation and should be used with caution.
This mineral is found in many foods, but some foods are good sources of phosphorus. Here we will refer to foods that are rich sources of phosphorus.
Chicken and turkey contain phosphorus
One cup (140 g) of chicken or turkey cooked in the oven contains about 300 mg of phosphorus, which is more than 40% of the daily requirement (RDI). This amount of chicken or turkey is also rich in protein, B vitamins and selenium.
The whiter parts of the chicken have more of this mineral than the darker parts.
Cooking methods can also affect the phosphorus content of meat. By cooking the chicken in the oven, most of the phosphorus in it is retained, while the boiled chicken loses about 25% of its phosphorus.
Various parts such as the brain and liver are excellent sources of absorbed phosphorus. 85 grams of fried beef kernels contain approximately 50% of RDI for adults.
Chicken liver (used in foods such as French pate) contains 53% of the daily requirement (RDI) per 85 grams.
Meat products are also rich in other essential nutrients such as vitamin A, vitamin B12, iron, and other minerals. Add better flavor and color to foods by adding them to your diet.
People get 20 to 30% of their phosphorus needs from dairy products such as cheese, milk, and yogurt.
For example, only 28 grams of Romano cheese contains 213 mg of phosphorus (30% of the daily requirement and one serving (245 g) of skim milk contains 35% of the daily requirement.
Low-fat, non-fat products such as yogurt and cheese have the most of this mineral. While high-fat dairy products have the least amount of this mineral.
Seafoods have phosphorus
Fish types are good sources of this mineral. Some of these foods, such as salmon and sardines, are also good sources of omega – 3 fatty acids with anti – inflammatory properties that protect the body against cancer, heart disease, and other chronic diseases.
Sunflower and pumpkin seeds and nuts
Sunflower seeds and pumpkin also contain large amounts of phosphorus.
28 grams of roasted sunflower seeds or pumpkin contains approximately 45% of the RDI of this mineral. You can use sunflower seeds and pumpkin as a snack. You can also mix it with a salad or butter of nuts or pesto (a kind of sauce).
Many nuts are good sources of this mineral, but Brazilian hazelnuts top the list. Only half a serving (67 grams) of Brazilian hazelnuts meets more than 60% of the daily needs of adults.
Other nuts that contain at least 40% of the daily requirement in each half serving (60 to 70 grams) include almonds, pine nuts, and pistachios. They are also excellent sources of plant proteins, antioxidants, and minerals. Regular consumption of these nuts improves heart health.
Peas, beans, and lentils
Chickpeas, beans, and lentils are high in phosphorus and regular consumption is associated with a lower risk of many chronic diseases, including cancer. Only one serving (198 grams) of cooked lentils contains 51% of the RDI and more than 15 grams of fiber. Beans are also high in phosphorus, especially white beans, peas, and pinto beans, which contain at least 250 mg per serving. (164 to 182 grams).
Whole grain cereals have phosphorus
Many whole grains contain phosphorus, including wheat, oats, and rice. Whole grains have the highest amount of this mineral (194 grams per cooked portion), followed by oats (234 grams per cooked portion) and rice (194 grams per serving).
quinoa and amaranth
Although we sometimes consider these two as grain, in fact, these two seeds are small and quasi – grain. One serving of cooked amaranth (246 g) contains 52% of the RDI of this mineral for adults, and the same amount of quinoa contains 40% of the recommended amount. Both seeds are good sources of fiber, minerals, and protein and are naturally gluten free. Like other seeds, soaking, germinating, and fermenting them can increase their phosphorus uptake.