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Foods rich in phosphorus

by Alivia Nyhan
Published: Last Updated on

Phosphorus is present in every cell of the body, however its highest concentration is in teeth and bones. Phosphorus plays an important role when metabolizing fats and carbohydrates, as well as being part of the protein synthesis process for the growth, repair and maintenance of cells and tissues.

Phosphorus represents 1% of a person’s body and is very easy to obtain through food. A diet high in this mineral offers many health benefits such as improving digestion and increasing the body’s energy, which is why it is important to consume foods rich in phosphorus . Do you know which ones they are? Get to know them in this FastlyHealarticle.

Phosphorous properties

There are many benefits of phosphorus for the body, here you can learn about the most important:

  • Improves symptoms of menopause . When women go through this facet of life, they can have very annoying symptoms that affect their quality of life. Maintaining balanced phosphorus levels in the body allows hormonal regulation, which, in turn, improves hot flashes, bad mood, abdominal pain and other typical disorders of this stage.
  • More energy . The consumption of foods rich in phosphorus significantly improves the body’s energy and prevents physical fatigue and mental dullness. This benefit positively affects the mood of people who feel capable of facing each day with enthusiasm.
  • Activate memory . If you are one of the people who constantly does not know where the set of keys has been left, it may be time to incorporate foods rich in phosphorus to your diet. Why? Our brain benefits from all the nutrients that our body receives through food. Phosphorus, for example, helps improve memory and concentration.
  • Strong teeth and bones . Why does phosphorus help bone and tooth health? Not only calcium is responsible for these parts of the body, since phosphorus, by intervening in the development and growth of bones and teeth, is largely responsible for their health. Firm bones and disease-free gums is the main offer of adequate consumption of phosphorous foods.
  • Better digestion . Phosphorous intervenes in the metabolic process and helps reduce stomach and intestinal discomfort. Also, this mineral is of great help to prevent kidney complications or fluid retention , as it helps keep the kidneys active and clean.

Contraindications of phosphorus

As there are many foods rich in phosphorus, it is very unlikely that there is a phosphorus deficiency in the body. However, when there are very high levels of phosphorus in the blood, complications can occur, since this mineral joins with calcium and forms deposits in soft tissues, affecting, for example, the muscles of the body.

In general, a person has high levels of phosphorus when they suffer from kidney disease (nephropathy) or have problems regulating calcium. For this reason, it is very important that people with kidney disease consult their doctor to find out the daily level of phosphorus they can consume and to know which foods rich in phosphorus should be removed from their diet.

The recommended daily phosphorus intake is as follows:

  • From 1 to 3 years : 460 mg.
  • From 4 to 8 years : 500 mg.
  • From 9 to 18 years : 1,250 mg.
  • Adults without kidney disease : 700 mg.

Foods rich in phosphorus: sunflower seeds

Sunflower seeds with a food rich in sodium and very healthy, regardless of whether they are peeled, if they have salt or if they are eaten alone or with them, 100 grams of this food represents a contribution of 1158 milligrams of phosphorus to the body. If you don’t know how to incorporate them into your diet, you can eat them on their own as a snack or sprinkle them on salads and favorite recipes.

Foods rich in phosphorus: dairy

Milk and cheeses contain a large amount of phosphorus and can provide from 300 milligrams to 500 milligrams of phosphorus per 100 grams of consumption. What does the amount of the contribution depend on? When it comes to dairy products, the phosphorus content depends on the curing or concentration, therefore, the higher the concentration and the curing, the more phosphorus.

Foods rich in phosphorus: meats

Yes, meats are perhaps the foods that contain the most phosphorus . It is not a specific type of meat but rather most meats: beef, pork, chicken, fish can provide 160 milligrams of phosphorus with only 100 grams. Sardines and seafood stand out in this group, providing 270 milligrams of phosphorus per 100 grams.

Foods rich in phosphorus: eggs and wheat

Both are on the list of foods rich in phosphorus as they contain a large amount of this mineral: 210 milligrams of phosphorus provide 100 grams of eggs, while 100 grams of wheat cereals provide 950 milligrams of phosphorus. In the case of wheat bran, the amount of phosphorus is higher, since it can benefit the body with 1013 milligrams of phosphorus per 100 grams of consumption. Wheat germ provides 1022 grams of this mineral per 100 gr.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods rich in phosphorus , we recommend that you enter our Food category 

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