Bone health is often associated with nutrients like calcium and vitamin D. And while these two minerals play an important role in building strong bones and teeth, we may be missing another crucial player: phosphorous.
Most of the phosphorus in the body is found in bones and teeth, but not only does it help with the formation of this part of the body, but the mineral also helps the body produce energy.
What is phosphorus and why is it important?
It is the second most abundant mineral in the body. The first is calcium. Your body needs it for many functions, such as filtering waste and repairing tissues and cells.
Most people get the amount of phosphorus they need from their food every day. In fact, it is more common to have too much in the body than too little. Kidney disease or eating too much phosphorus and not having enough calcium can lead to too much phosphorus.
However, certain health conditions (such as diabetes and alcoholism) or medications (such as some antacids) can cause phosphorus levels in your body to drop too low.
Too high or too low levels can cause medical complications, such as heart disease, joint pain, or fatigue.
As we said before, you need phosphorus to:
- Keep your bones strong and healthy
- Help generate energy
- Move your muscles
- Build strong teeth
- Manage the way your body stores and uses energy
- Reduce muscle pain after exercise
- Filter waste in the kidneys
- Grow, maintain and repair tissues and cells
- Produce DNA and RNA, the genetic components of the body
- Balance and use vitamins like vitamins B and D, as well as other minerals like iodine, magnesium, and zinc
- Maintain a regular heart rate
- Facilitate nerve conduction
How much quantity do you need?
Adults need 700 milligrams of phosphorus a day. Children and teens need 1,250 milligrams per day because their bones and teeth are still growing.
Here we show you a list of foods rich in this mineral that come from both animal and plant sources. Note that the Percent Daily Value (DV) is based on consuming 1,250 grams per day.
The best foods rich in phosphorus
Prawns: 520.2 mg, 42% of the Daily Value
Seafood, like prawns, are low-calorie foods that provide key nutrients such as phosphorus, protein, vitamin B12, and Omega-3 fatty acids, a type of healthy fat important for brain health.
A 170 gram serving of cooked shrimp provides 42 percent of the daily value.
Lean Pork Chops: 515.1mg, 41%
Like all meats, different cuts of pork provide different nutrition. Lean pork chops, for example, tend to be lower in saturated fat than ribs.
A 170 gram serving of lean pork chops has 41 percent of the daily value.
It also has a quarter of the saturated fat (4 grams) per serving more than ribs. Diets high in saturated fat, specifically red meat and processed meats, are linked to an increased risk of colorectal cancer.
Firm tofu: 478.8 mg, 38%
Soy-based tofu should not be considered a vegetarian-only food. Adding more plant-based foods to all diets is a great way to get nutrients from a variety of food sources and reduce your intake of red meat.
But because people who avoid meat sometimes have a hard time getting adequate amounts of certain nutrients, tofu is a huge hit – it’s a high-phosphorous vegan food, with 38 percent of the daily value per cup. as well as a solid source of plant-based protein, calcium, fiber, and iron.
Tempeh: 441.6mg, 35%
Another soy-based nutritional powerhouse is tempeh. A 1-cup serving provides 35 percent of the daily value for this mineral and 67 percent for protein.
Tempeh is a delicious plant protein that, like tofu, absorbs the flavor of whatever you are cooking.
Salmon: 435.2 mg, 35%
Many do not eat enough fish. In fact, we only eat about 141 grams of fish a week. Salmon is a fatty fish that provides great nutrition, including 35 percent of the DV of phosphorus per 6 ounces cooked, plus protein, Omega-3s, and even some vitamin D.
Chicken breast: 409.7 mg, 33%
Chicken breast can be cooked in a multitude of ways, making it a favorite for lean protein, iron, vitamin B12, and phosphorous. A 170-gram cooked serving contains 33 percent of the daily value for phosphorus.
White meat, such as breast, has less saturated fat than dark meat from the thighs and wings. However, dark meat tends to be more flavorful.
Turkey breast: 391 mg, 31%
If you’re tired of chicken, turkey provides nearly identical nutrition, but it’s a bit higher in iron and a bit lower in protein. Per 170-gram cooked serving, turkey has 31 percent of the daily value for the mineral.
Like chicken, white meat turkey is lower in saturated fat than dark meat. There is no shortage of turkey recipes, especially before and after Thanksgiving.
Lentils: 356.4 mg, 29%
When it comes to promoting a variety of good-for-you nutrients, lentils are almost always on the list. Legumes are another high-phosphorus vegan food with 29 percent of the daily heat per 1 cooked cup. Lentils are also a good source of plant-based protein and iron.
Lentils come in a range of colors thanks to their antioxidants, which are linked to helping protect us from diseases, including cancer and heart disease.
Yogurt: 352.8 mg, 28%
A 1-cup serving of low-fat yogurt provides 28 percent of the daily value for phosphorus.
When choosing a yogurt, be sure to read the labels – flavored yogurts tend to be high in added sugar, which should be kept to just 10 percent of your total daily calories.
Pumpkin and pumpkin seeds: 350.2 mg, 28%
Small but powerful, pumpkin seeds contain 28 percent of the daily value for phosphorus, 14 percent for iron, and 17 percent protein per 28-gram serving.
The seeds are also a good source of heart-healthy unsaturated fats, making them a filling snack.
Chickpeas: 275.5 mg, 22%
Chickpeas are a popular vegetarian food high in phosphorus, with 22 percent of the daily value per cooked cup. Plus, that same serving contains nearly 15 grams of plant-based protein and 13 grams of fiber.
Quinoa: 281.2 mg, 22%
Quinoa is the only grain that contains complete protein (with all nine essential amino acids), and just 1 cooked cup offers 8 grams of protein, as well as 22 percent of the daily value for the mineral.
Quinoa is easy to make, only takes a few minutes, and mixes well with vegetables and meat for a filling meal.
Milk: 224.5 mg, 18%
A glass of milk, either low-fat or whole, provides ample nutrition. Low-fat milk, of course, contains less fat, although recent research suggests that the saturated fat in dairy products might not be as bad as previously thought, since certain fats found in dairy are actually linked to a lower risk of heart disease and stroke.
A 220-gram serving of milk provides you with 18 percent of the daily value for phosphorus, as well as 8 grams of protein.
Oats: 180.2 mg, 14%
Oatmeal is a favorite breakfast food thanks to its versatility; after all, you can choose to add sweet fruits; Although you can also use it in recipes for dinner and cover it with an egg. And if you don’t like them in a porridge format, you can add it as granola or make some cookies.
Just one cooked cup has 14 percent of the daily value for phosphorus, as well as good amounts of fiber, protein, and iron.
