Bone health is often associated with nutrients like calcium and vitamin D. And while these two minerals play important roles in building strong bones and teeth, we might be forgetting another crucial player: phosphorus.
Most of the body's phosphorus is found in the bones and teeth, but not only does it help with the formation of this part of the body, 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 daily foods. 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 excess phosphorus.
However, certain health conditions (such as diabetes and alcoholism) or medications (such as some antacids) can cause the phosphorus levels in your body to drop too low.
Levels that are too high or too low 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 soreness after exercise
- Filter wastes in the kidneys
- Grow, maintain and repair tissues and cells
- Produce DNA and RNA, the genetic components of the body
- Balance and utilize vitamins such as vitamins B and D, as well as other minerals such as 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 adolescents need 1.250 milligrams per day because their bones and teeth are still growing.
Here is a list of foods rich in this mineral that come from both animal and plant sources. Keep in mind 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
Shellfish, such as shrimp, are low-calorie foods that provide key nutrients such as phosphorous, 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: 515,1 mg, 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 from red meat and processed meat, 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 red meat intake.
But because people who avoid meat sometimes have a hard time getting adequate amounts of certain nutrients, tofu is a big hit: It's a high-phosphorus 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're cooking.
Salmon: 435,2mg, 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 for 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 phosphorus. A 170-gram cooked serving contains 33 percent of the daily value for phosphorus.
White meat, such as breast, is lower in saturated fat than dark meat in 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 is slightly higher in iron and slightly 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 its dark meat. There is no shortage of turkey recipes, especially before and after Thanksgiving.
Lentils: 356,4mg, 29%
When it comes to promoting a variety of good-for-you nutrients, lentils almost always make the list. The legume is another phosphorous-rich vegan food with 29 percent of the daily heat per 1 cup cooked. 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: 352,8mg, 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 labels: Flavored yogurts tend to be high in added sugar, which should be kept to just 10 percent of total daily calories.
Pumpkin and pumpkin seeds: 350,2 mg, 28%
Small but mighty, pumpkin seeds pack 28 percent of the daily value for phosphorus, 14 percent for iron, and 17 percent for protein per 28-ounce serving.
The seeds are also a good source of heart-healthy unsaturated fats, making them a hearty snack.
Chickpeas: 275,5mg, 22%
Chickpeas are a popular vegetarian food that is high in phosphorus, with 22 percent of the daily value per cooked cup. Plus, that same serving packs nearly 15 grams of plant-based protein and 13 grams of fiber.
Quinoa: 281,2mg, 22%
Quinoa is the only grain that contains a complete protein (with all nine essential amino acids), and just 1 cup cooked offers 8 grams of protein, as well as 22 percent of the daily value for the mineral.
Quinoa is easy to make, only taking a few minutes, and it mixes well with vegetables and meat for a hearty meal.
Milk: 224,5mg, 18%
A glass of milk, either low-fat or full-fat, 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 once thought, since certain fats found in dairy products are actually linked to a lower risk of heart disease and stroke.
An 220-ounce serving of milk provides you with 18 percent of the daily value for phosphorus, as well as 8 grams of protein.
Oats: 180,2mg, 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 dinner recipes and cover it with an egg. And if you don't like them in porridge format, you can add it as granola or make some cookies.
Just one cup cooked has 14 percent of the daily value for phosphorus, as well as good amounts of fiber, protein, and iron.