Top 10 foods high in phosphorus
Phosphorus is one of the essential chemicals for good health. It is not only good for our body, but also performs a number of vital functions. These include:
- The presence of phosphoric acid is necessary for the full functioning of muscle, respiratory, musculoskeletal and mental processes.
- Phosphorus has a beneficial effect on the body in the field of genetics, that is, all information in the memory and human health is preserved much better, longer and for a long time.
- This component is directly involved in the processes of regeneration, growth and cell division.
- Due to its high content, the absorption of essential nutrients and vitamins is better.
- Improves the condition of teeth and bones.
- It has a beneficial effect on the functioning of the kidneys and heart muscles.
- Most phosphorus compounds are involved in the energy metabolism of the body.
RIGHT DIET: where to start step by step
The positive effect of the element on most body systems determines medical recommendations for the introduction of foods with a high phosphorus content into the daily diet. It is better to follow the correct dosage recommended by the norms of a healthy diet – for phosphorus, it is comparable to about 1500 mg per day. During active physical activity and pregnancy, the dosage should be increased to 2000 mg.
An excess of a useful component leads to negative consequences, especially if you use it from products of artificial origin. People with kidney diseases, as well as with a tendency to allergic reactions or individual intolerance to a chemical trace element, should be attentive to the intake of phosphorus.
In addition to the content of the useful component in a certain product, it should be borne in mind that one hundred percent assimilation of phosphorus is obtained only when eating fatty marine varieties of fish. When other ingredients are added to the menu, the body receives only 75%. At the same time, the element is best absorbed from those products in which both phosphorus and calcium are present in approximately equal proportions. These include: strawberries, beets, rye bread, peas and other ingredients. Do not forget about products of animal origin, they contain phosphorus in the maximum concentration. Protein-rich ingredients contribute to better absorption of the beneficial trace element. Plant-based products do not have this quality.
There are also food categories where phosphorus is included in the composition, but it is present in the form of phosphate additives. They are designed to extend the shelf life or improve / change the flavor of the ingredients. Such supplements are well absorbed and add up to 1000 mg of phosphorus to the daily diet. But when using such products, it is worth observing the measure, because an excess of a trace element leads to consequences no less serious than its deficiency. Products processed with phosphates are distinguished: marinated meat, carbonated drinks, pastries, semi-finished products, dishes called “fast food”.
Here is a selection of natural phosphorus-rich foods that are highlighted by most nutritionists.
1. Nuts and seeds
A small portion of nuts (almost 70 grams) as a snack not only saturates the body, but also replenishes about 40% of the daily requirement of phosphorus. For these purposes, it is recommended to eat brazil nuts, pistachios, walnuts or pine nuts. In addition, nuts provide the body with essential antioxidants and proteins.
The same category of useful kernels includes sunflower and pumpkin seeds. 100 grams of sun pumpkin seeds completely cover the daily requirement of the element and contain more than 1000 mg of phosphorus. But for a better release of a valuable trace element, it is recommended to soak the seeds before use, since most of it (up to 80%) is present in the seed in the form of phytic acid, which is less digestible and difficult to assimilate. Soaking breaks it down and releases phosphorus. Sesame and chia seeds are equally beneficial for the body, and in addition to phosphorus, they contain omega-3 acids, fiber and iron.
When considering foods high in phosphorus, the same cannot be said for cereals. In large quantities, the valuable element is concentrated in wheat groats, barley, oats and corn. Since the phosphorus in such ingredients is concentrated in a greater concentration in the shell of the grain itself, it is better to use the product unprocessed.
Whole wheat grains, namely a serving of 600 grams, meets the daily requirement for the element. Corn contains many times more phosphorus, and its flour (1 cup) contains more than 850 mg. A dish of oats or rice with a volume of just over 200 grams contains a fifth of the phosphorus intake per day. In addition, these crops supply the body with fiber and normalize metabolism.
3. Dairy products
Among the dairy ingredients, the foods with the highest phosphorus content include milk, yoghurts, cottage cheese. They supply the body with up to 40% of the daily value of the useful component. At the same time, whole milk does not have such a high element content as its derivatives with a small percentage of fat content.
Cheese platter will fill the lack of phosphorus in the body as well as any other dairy ingredient. Parmesan contains about 250 mg of the element in just 30 grams. Goat cheese and mozzarella are slightly less. In addition, these varieties are not so fatty and rich in calcium, which means they are recommended for dietary nutrition.
4. Seafood and sea fish
Among the products rich in phosphorus, not the last place is occupied by seafood and sea fish. The menu is advised to include dishes from squid, shellfish or octopus. 70% of the RDA for an element is found in just one small serving of these ingredients. For example, oysters (100 grams) contain almost 430 mg of the chemical, and cuttlefish almost 500 mg.
Eating seafood and fish helps to prevent the body from heart disease, and also compensates for the lack of substances such as zinc, iodine, protein compounds and vitamins. Oysters have a beneficial effect on the nervous system, and such species as salmon, mackerel or sardine supply the body with essential Omega 3 acids.
From vegetables, broccoli falls into the category of foods rich in phosphorus. A 100 g serving of broccoli contains 66 mg of the element. Moreover, it is classified as a low-calorie ingredient, except for phosphorus, cabbage is rich in potassium, zinc, as well as calcium and iron.
The product is included in almost all systems of proper nutrition, its useful qualities are comparable only if with avocado. Eating broccoli even raw is often recommended by health and nutritional consultants, and it is best to skip the long and difficult cooking phase. Scalded with boiling water, the product retains maximum benefits.
6. Chicken or turkey
Chicken meat contains almost 40% of the phosphorus norm per day (300 mg per 100 gram serving). Moreover, a fried piece of meat or cooked on a barbecue is somewhat healthier than, for example, boiled meat. The long cooking stage reduces the content of the beneficial substance by almost a quarter.
Chicken meat is rich in B vitamins, selenium and protein. Phosphorus is found in more white meat than in dark meat (in the drumstick, for example). Compared to pork, chicken breast is much healthier, because a pork steak with a portion of 85 grams will provide only 25% of the daily phosphorus requirement.
Among legumes, there are also foods with a relatively high phosphorus content – these are several types of beans, lentils, and properly cooked soybeans. Red beans contain a little less useful component, and in a white portion (100 grams), about 30% of the daily value of phosphorus is concentrated. Only 200 grams of lentils or soybeans replenish the stocks of the chemical component by 50% and 60%, respectively.
The benefits of these crops also lie in the fiber content, due to which legumes are often recommended for the prevention of chronic or cancer diseases. The method of preparation increases the concentration of nutrients in the product. Therefore, legumes are usually pre-soaked, germinated or fermented. So, for example, soybeans are better roasted or boiled than eaten as soy milk or tofu cheese. When eating chickpeas or Pinto beans, about 250 mg of phosphorus gets into the body (from a serving of about 170 grams).
By-products are also referred to as foods rich in phosphorus, but not all. Most often for useful purposes recommend eating foods from the liver or brain. After all, for example, boiled cow brain, prepared in a dosage of 85 grams, replenishes 50% of the recommended daily intake of an element important for health.
Recipes with chicken liver added, including pates, replenish up to 53% of the same daily value. At the same time, these ingredients contain vitamins B and A, from minerals they contain iron and other nutrients. Therefore, it is clearly not worth discarding by-products when drawing up a healthy diet.
There is a double opinion about the benefits of garlic among connoisseurs of proper nutrition. Someone is confused by the unpleasant aroma of the seasoning, while others are happy to use it in dressings, second and first courses. But absolutely no one denies its healing properties for colds, and also as an antibacterial agent or vegetable that improves immunity.
Garlic rightfully takes its rightful place among foods rich in zinc, phosphorus, vitamin C and iron. It reduces the risk of unnecessary cholesterol deposition, lowers blood pressure, and is beneficial for heart attacks, strokes and cancer. And phosphorus in 100 grams of garlic contains a little more than 150 mg, only parsley can compete with it in terms of the trace element content in greens.
10. Peanut butter
Foods with a distinctly high phosphorus content include peanut butter or butter. In addition to the chemical element, the oil contains fats, proteins and useful trace elements. This is one of the alternative options for a hearty and nutritious breakfast. Butter is combined with fruit, toast or bread.
You should not eat a healthy dessert if thickeners or stabilizers are found in the composition. Its natural taste is already too sweet, so no additional chemical sweeteners are needed.