Phosphorus is an important mineral that your body uses to build healthy bones, create energy and build new cells. The recommended daily intake (RDI) for adults is 700 mg, but adolescents and pregnant women need more. The daily value (DV) was estimated at 1,000 mg but was recently revised to 1,250 mg to cover the needs of these groups.
Phosphorus deficiency is rare in developed countries, as most adults eat more than the recommended daily value. While phosphorus is good for most people, it can be dangerous if eaten in excess. People with kidney disease may have trouble removing it from their blood and may need to reduce their phosphorus intake. Phosphorus is found in many foods, but some foods are very good sources.
Foods with Phosphorus
Chicken and Turkey
One cup (140 grams) of roasted chicken or turkey contains approximately 300 mg of phosphorus, which is more than 40% of the recommended daily intake (RDI). It also contains a lot of protein, B vitamins and selenium.
Simple chicken meat contains more phosphorus than black meat, but both are good sources.
Cooking methods can also affect the phosphorus meat content. Roasting retains most phosphorus, while boiling reduces levels by about 25% (Reliable Source 8).
A typical 3-ounce (85-gram) portion of cooked pork contains 25-32% RDI of phosphorus, depending on the cut. Pork cakes contain a very small amount of phosphorus, and tender pork contains a lot of. Even bacon is a good source, containing 6% of the RDI per piece.
Like chicken, the recipe can affect the phosphorus content of pork. Cooking dry heat protects up to 90% phosphorus, while boiling can reduce phosphorus levels by 25%.
Body tissues, such as the brain and liver, are excellent sources of phosphorus that are most likely. One ounce (85-gram) of fried beef cereal contains approximately 50% of the adult RDI. The chicken liver often used to make French delicacy pâté, contains 53% of RDI by three ounces (85 grams).
The flesh is also rich in other essential nutrients, such as vitamin A, vitamin B12, iron, and trace minerals. They can make a delicious and nutritious addition to your diet.
It is estimated that 20-30% of phosphorus in the typical American diet comes from dairy products such as cheese, milk, cottage cheese, and yogurt.
One ounce (28 grams) of Romano cheese contains 213 mg of phosphorus (30% RDI), and one cup (245 grams) of chemical milk contains 35% RDI.
Low-fat dairy products, such as yogurt and cottage cheese, contain a lot of phosphorus, while low-fat dairy products contain less.
Sunflower and Pumpkin Seeds
Sunflower and pumpkin seeds also contain large amounts of phosphorus. One ounce (28 grams) of sunflower or roasted pumpkin contains approximately 45% of the RDI of phosphorus.
However, up to 80% of the phosphorus found in seeds is in a stored form called phytic acid, or phytate, which people can digest. Absorption of seeds until germination can help to separate phytic acid, releasing one of the phosphorus to be absorbed.
Pumpkin seeds and sunflower seeds can be enjoyed as a snack, sprinkled with salads, mixed with peanut butter, or used in pesto, and are a great way for people who are allergic to nuts or tree nuts.
Most nuts are good sources of phosphorus, but Brazilian nuts are at the top of the list. One / 2 cup (67 grams) of Brazil nuts provides more than 2/3 of the RDI for adults.
Some nuts contain at least 40% RDI per 1/2-cup (60-70 grams) including cashews, almonds, pine nuts, and pistachios.
They are also a great source of plant-based proteins, antioxidants, and minerals. Pride is always associated with better heart health.
Like seeds, most of the phosphorus in nuts is stored as phytic acid, which is not digested in humans. Immersion can help, although not all studies are favorable.
Many whole grains contain phosphorus, including wheat, oats, and rice. Whole wheat is high in phosphorus (291 mg or 194 grams per cooked cup), followed by oats (180 mg or 234 grams per cooked cup) and rice (162 mg or 194 grams per cooked cup).
Most of the phosphorus in whole grains is found in the outer part of the endosperm, known as aleurone, and the inner layer is called the virus.
These layers are removed when the grain is filtered, which is why whole grains are good sources of phosphorus and why refined grains are not used.
However, like seeds, most whole-grain phosphorus is stored as phytic acid, which is difficult for the body to digest and absorb.
Immersion, germination, or germination of grain can break down some phytic acid and make more phosphorus available for absorption.
Amaranth and Quinoa
While amaranth and quinoa are often referred to as “grains,” they are actually small seeds and are considered false.
One cup (246 grams) of cooked amaranth contains 52% of daily recommended phosphorus in adults and the same volume of cooked quinoa contains 40% of RDI.
Both of these foods are also good sources of fiber, minerals, and protein, and are naturally gluten-free. Like other seeds, immersion, germination, and fermentation can increase phosphorus production.
Beans and lentils
Beans and lentils also contain a lot of phosphorus, and regular eating is associated with a lower risk of many chronic diseases, including cancer. One cup (198 grams) of boiled lentils contains 51% of the recommended daily diet and more than 15 grams of fiber.
Beans are also rich in phosphorus, especially the Great Northern, chickpeas, navy, and pinto beans, which contain at least 250 mg per cup (164 to 182 grams).
Like other plant sources of phosphorus, mineral content can be increased by absorbing, germinating, and boiling beans.
Soy can be enjoyed in many varieties, some high in phosphorus than others. Ripe beans contain a lot of phosphorus, while edamame, a type of immature sod, contains 60% less.
Most other prepared products, such as tofu and soy milk, are not good sources of phosphorus, which contains less than 20% of the RDI per function.
What is the best source of phosphorus?
Phosphorus is found in high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils, and nuts. Grains, especially whole grains provide phosphorus.
Are eggs high in phosphorus?
Eggs are a great protein source but also contain 95 mg phosphorus in a large egg. Remove the yolk and phosphorus is only 5 mg for each egg white. All cheese contains phosphorus with most having 120-250 mg per ounce; some contain more than 300 mg per ounce.
Are Bananas high in phosphorus?
Bananas are very high in potassium. One banana has 422mg of potassium. However, patients on peritoneal dialysis may be able to have higher amounts of potassium. These are not only high in phosphorus but also are high in potassium.
How can I get phosphorus naturally?
Phosphorus can be found in foods (organic phosphorus) and is naturally found in protein-rich foods such as meats, poultry, fish, nuts, beans, and dairy products.
Is coffee high in phosphorus?
What is added to coffee can often be more of a problem than the coffee itself. For example, an 8 oz. cup of cafe latte, made without flavored syrup, rolls in at 183 mg of phosphorus and a whopping 328 mg of potassium.