10 Foods That Fulfils Your Daily Dose of Phosphorus
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Phosphorus is a mineral that your body needs to produce strong bones, generate energy, and develop new cells. Phosphorus is the second most abundant mineral in our bodies (after calcium) and accounts for over 1% of our total body weight. Phosphorus has a Daily Value (DV) of 1,250 milligrams (mg) per day.

It’s deficiency is rare in rich nations since most adults consume more than the daily recommended quantity.

Most foods contain phosphorus, however, certain foods are particularly high in this mineral. People with kidney illness, on the other hand, may have difficulty eliminating it from their blood and may need to reduce their phosphorus consumption.

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This article provides a list of ten foods that are exceptionally high in phosphorus.

1. Dairy

Dairy items such as cheese and milk are among the main phosphorus sources in the usual diet. 1 oz (28 g) of Romano cheese has 215 mg of phosphorus (17% of the daily value), while 1 cup (244 g) of skim milk has 21% of the daily value.

Low-fat and nonfat milk and yogurt have the highest levels of phosphorus, whereas full-fat varieties have slightly lower levels. In the meanwhile, full-fat cottage cheese has somewhat more phosphorus than low-fat cottage cheese.

2. Sunflower and pumpkin seeds

Sunflower and pumpkin seeds are also high in phosphorus. Each ounce (28 g) of roasted sunflower or pumpkin seeds provides around 26%-27% of the daily value for phosphorus.

However, keep in mind that 60%-90% of the phosphorus found in seeds is in a form that humans cannot digest called phytic acid, or phytate. Pumpkin and sunflower seeds, on the other hand, can be eaten as a snack, sprinkled on salads, mixed into nut butter, or used in pesto, and are a perfect option for persons who are allergic to peanuts or tree nuts.

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3. Nuts

Most nuts are high in phosphorus, but Brazil nuts are the best. 1 oz (28 g) of Brazil nuts contains 16% of the DV.  Cashews, almonds, pine nuts, and pistachios are some other nuts that contain at least 10% of the DV per ounce (28 g).

They are also high in healthy fats, antioxidants, and minerals. Eating them regularly has been related to improved heart health. The majority of the phosphorus in nuts, like seeds, is stored as phytic acid, which humans cannot digest. Soaking may be beneficial, albeit not all research agrees.

4. Whole grains

It is found in many whole grains, including wheat, oats, and rice. Spelt has the greatest phosphorus, with 291 mg per cooked cup (194 g), or 23% of the DV.

Oats have 14% of the DV for phosphorus per cooked cup (234 g), followed by brown rice, which has 8% of the DV per cooked cup (202 g). The majority of the phosphorus in entire grains is contained in the endosperm’s outer layer, known as the aleurone, and the inner layer, known as the germ. Because these layers are eliminated when grains are refined, whole grains are high in phosphorus but refined grains are not.

5. Amaranth and quinoa

While amaranth and quinoa are sometimes referred to as “grains,” they are microscopic seeds that are classified as pseudocereals. Each cup (246 grams) of cooked amaranth has 29% of the daily value for phosphorus, while cooked quinoa contains 22% of the daily value.

Both of these foods are high in fiber, minerals, and protein, and they are naturally gluten-free.

6. Beans and lentils

Beans and lentils are particularly high in it, and eating them regularly has been linked to a lower risk of numerous chronic diseases, including cancer. 1 cup (198 g) of boiling lentils contains 28% of the daily value and more than 15 g of fiber.

Beans, particularly Great Northern, chickpeas, navy, and pinto beans, are high in phosphorus, with at least 250 mg per cup (164-182 g).

7. Soy

Soy is available in a variety of forms, some of which are higher in phosphorus than others. Mature soybeans have the highest phosphorus content, while edamame, an immature form of soy, has 31% less.

Mature soybeans can be seasoned, roasted, and enjoyed as a tasty crispy snack that contains more than half of the daily value (DV) per cup (172 g).

Fermented soy products, such as tempeh and natto, contain 253 mg and 304 mg per 3.5 oz (100 g) and 1 cup (175 g) servings, respectively.

Most other processed soy products, such as tofu and soy milk, are not as high in it, with less than 15% of the DV per serving.

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8. Fatty fish

Fatty fish, such as tuna, salmon, and mackerel, are excellent providers of it. For example, a six-ounce fillet of yellowfin tuna or salmon has 566 mg of phosphorus, or 81% of the RDA. Phosphorus is also abundant in cuttlefish, carp, sardines, haddock, and crayfish.

9. Chicken

Each 3-ounce (oz) or 85-gram (g) portion of roasted chicken contains 194-196 mg of phosphorus or roughly 16% of the daily value (DV). It also contains a lot of protein, B vitamins, and selenium. The phosphorus content in light poultry flesh is slightly higher than that of dark meat, yet both are good sources.

10. Organ meats

Organ meats, such as kidneys and liver, are not widely consumed, yet they are high in nutrients. For example, chicken liver provides 12.9mg of iron per 100 grams, while beef liver has little more than 5mg. Organ meat is also high in vitamin D, a steroid hormone that is required for calcium and phosphorus absorption. 

Chicken liver also includes more than half of the daily amount of phosphorus, as well as other important elements such as vitamin A and vitamin B12. 

It is a mineral that is needed for bone health and many other body functions. It is found in a variety of foods, but it is particularly abundant in animal proteins, dairy products, nuts and seeds, whole grains, and legumes. Many processed foods also include phosphorus from phosphate additions, which are intended to extend shelf life or improve flavor or texture.

While it is beneficial when ingested in moderation, consuming too much through artificial additives may be harmful to your health. People with kidney illness should reduce their intake as well. Knowing which meals have the most phosphorus can help you adjust your intake as needed.

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