The 30 best foods rich in phosphorus!

The best foods rich in phosphorus that many are unaware of. Also,  Phosphorus is the second most abundant mineral in our body, but we rarely think about it. Little do we realize that the path to proper Phosphorus levels lies at our dinner table. Confused? Keep reading.

What is phosphorus? Why is he important?

After calcium, phosphorus is the most abundant mineral in the body. And what makes it important is its many functions – it acts as a building block for bones and teeth and even helps the body store energy. Phosphorus , along with calcium, offers protection against bone diseases such as osteoporosis.

Phosphorus also helps filter waste and repair tissues and cells. And guess what, this mineral also contributes to the production of DNA and RNA – our genetic building blocks. That’s why Phosphorus is important. And that’s why we’re going to see which foods contain it in abundance.

What are foods rich in phosphorus?

The main food sources of phosphorus are:

Check out a little more about them in detail:

1. Soldier:

Soybeans are  one of the best Phosphorus Rich Foods as 1 cup contains 1309 mg of Phosphorus (meets 131% of your daily Phosphorus requirement ). Soy  is a good source of protein and an excellent source of B vitamins. And the isoflavones found in soy can  alleviate menopausal symptoms.

However, be careful if you have thyroid issues – as soybeans  (or soy beans  ) are known to suppress thyroid activity.

How to Include in Your Diet:

You can simply spread soy cream cheese  on your breakfast. Or add soy cream  to your coffee or tea.

2. Flaxseed (Whole):

1 tablespoon of whole flaxseed  contains 65.8 mg of Phosphorus (meets 7% of your daily phosphorus requirement ). Flaxseed is  also extremely rich in omega-3 fatty acids. In fact, one tablespoon of flaxseed  contains 1.8 grams of omega-3.

And these omega-3s are beneficial for the heart and brain. Flaxseed  also contains lignans that have antioxidant qualities .

How to Include in Your Diet:

Just add about 2 tablespoons of ground flaxseeds  to your breakfast shake. Or mix a tablespoon with yogurt and raw honey.

3. Lentils:

Lentils are  excellent Phosphorus Rich Foods as 1 cup contains 866 mg of Phosphorus (corresponds to 87% of your daily Phosphorus requirement ). Rich in protein , lentils  are one of the healthiest foods you can use. They also contain fiber, potassium and folate – all of which contribute to heart health. Folate can also help with pregnancy and prevent neural tube defects in newborns.

How to Include in Your Diet:

You can use lentils , especially the red variety, in dals and Indian purees. Or use green salads to top your vegetable salad at night.

4. Sea beans:

1 cup contains 846 mg of Phosphorus (corresponds to 85% of your daily phosphorus requirement ). In addition to phosphorus , navy grains also help meet your daily needs for magnesium – a mineral that controls muscle function and supports cellular metabolism. Navy beans have a low glycemic index, making them a favorite among diabetics.

How to include in your diet:

You can include new navy beans in your soup at night.

5. Oats:

Oatmeal  is one of the top Phosphorus Rich Foods as 1 cup contains 816 mg of Phosphorus (corresponds to 82% of your daily Phosphorus requirement ). Oatmeal  is healthy . We know this.

They help prevent constipation and regulate blood pressure and blood sugar levels. They also act as a soothing agent and improve skin health. And yes, they are a wonderful breakfast.

How to include in your diet:

There ‘s oatmeal  for breakfast. You can also add them to your breakfast smoothie.

6. Carioca beans:

1 cup contains 793 mg of Phosphorus (corresponds to 79% of your daily phosphorus requirement ). Carioca beans are also rich in polyphenols that help slow tumor growth. They reduce inflammation and help with cancer treatment. They also keep blood pressure levels in check and therefore offer hope to diabetics.

How to Include in Your Diet:

Adding beans to your evening salad is the easiest way to include them in your diet.

7. Quinoa:

Quinoa is a great choice of Phosphorus Rich Foods , as 1 cup contains 777 mg of Phosphorus (corresponds to 78% of your daily Phosphorus requirement ). Quinoa is also rich in insoluble fiber, which can induce satiety and ultimately help with weight loss.

It also contains another super nutrient, lucasin, which has shown incredible benefits in treating cancer.

How to Include in Your Diet:

Probably the most interesting way to consume quinoa seeds is to prepare your own energy bars with them. You can combine two cups of the seeds with whole wheat flour and nuts and dried fruit and chocolate. Bake at 375 o F for 20 minutes.

8. Swiss Cheese:

1 slice contains 159 mg of Phosphorus (corresponds to 16% of your daily phosphorus requirement ). Probably the best thing about Swiss cheese is its probiotic content. A specific probiotic it contains (called P. freudenreichii) is known to increase longevity.

And like most dairy products, cheese is good for your bones. It also contains a good amount of vitamin A which improves skin and vision health.

How to Include in Your Diet:

You can spread Swiss cheese on your breakfast.

9. Sardines from the Atlantic:

Atlantic sardines are great Foods Rich in Phosphorus , as 1 Atlantic sardine contains 59 mg of Phosphorus (corresponding to 6% of your daily phosphorus requirement ). Sardines are one of the best sources of omega-3 fatty acids on the planet.

And omega-3s are beneficial for the heart and brain and also provide numerous benefits for the skin. They also have high levels of calcium and vitamin D, ensuring greater bone strength.

How to Include in Your Diet:

You can take a can of sardines and put it in a bowl. Add your favorite vegetables and mash with a spoon and have it as a healthy snack in the evening.

10. Brown rice:

1 cup contains 185 mg of Phosphorus (meets 62% of your daily phosphorus requirement ). The magnesium content of brown rice  works very well for heart health. And because it’s naturally gluten-free, it can be the go-to food for people who are gluten intolerant. Brown rice  also reduces the risk of diabetes.

How to Include in Your Diet:

Replace white rice with brown rice  in your rice preparations.

11. Dried peas:

Dried peas  are essential Phosphorus Rich Foods , as 1 cup contains 721 mg of Phosphorus (corresponds to 72% of your daily phosphorus requirement ). Dried peas  are some of the very good sources of fiber – both soluble and insoluble.

The former helps lower cholesterol levels while the latter improves bowel movement. Dried peas  are also rich in iron.

How to Include in Your Diet:

Just put some dried peas  in your vegetable salad.

12. Lima beans:

1 cup contains 685 mg of Phosphorus (meets 69% of your daily phosphorus requirement ). Another bean nutrient is rich in molybdenum. This nutrient is particularly useful for people who suffer from sulfite sensitivity — whose symptoms include headache, confusion, and a rapid heart rate.

How to Include in Your Diet:

Adding them to your vegetable salad is the simplest way to do it.

13. Sesame seeds:

Sesame seeds are a must -have Phosphorus Rich Foods as 1 cup contains 906 mg of Phosphorus (meets 91% of your daily Phosphorus requirement ). Sesame seeds also contain compounds called phytosterols that help lower cholesterol levels.

The seeds even help balance hormones and, in particular, improve the production of sex hormones.

How to Include in Your Diet:

You can garnish your salad with the sesame seeds for a nutty, crunchy flavor.

14. Rye:

1 cup contains 632 mg of Phosphorus (meets 63% of your daily phosphorus requirement ). Rye is also particularly rich in magnesium and iron – vital nutrients to fight fatigue and tiredness. And the zinc in rye helps boost the immune system.

How to Include in Your Diet:

Include rye flakes in your breakfast.

15. Peanuts:

Peanuts are a great choice of Phosphorus Rich Foods , as 1 cup contains 523 mg of Phosphorus (corresponds to 52% of your daily phosphorus requirement ). These nuts are high in energy – which basically means a handful of them can keep your energy levels high.

Peanuts also improve heart health and appear to increase longevity, and most importantly, they are not as expensive as other nuts.

How to Include in Your Diet:

You can have them cooked. Adding salt only makes it even more delicious. You can also top your salads with peanuts .

16. Barley:

1 cup contains 486 mg of Phosphorus (meets 59% of your daily phosphorus requirement ). Barley also improves your daily intake of manganese and selenium – two nutrients vital for brain function. In addition to phosphorus , other nutrients such as calcium and magnesium contribute to bone health. The zinc in barley also helps with collagen production.

How to Include in Your Diet:

Adding barley to soup or stew can make it more satisfying.

17. Almonds:

Almonds are excellent Phosphorus Rich Foods as 23 almonds contain 137 mg of Phosphorus (meets 14% of your daily phosphorus requirement ). Being rich in protein and fiber, almonds can keep you full and discourage cravings.

These nuts are also rich in vitamin E, a vital nutrient for healthy skin and hair. And the best part – they are incredibly tasty!

How to Include in Your Diet:

You can chew raw almonds in the morning. Or add them to your oatmeal breakfast or smoothie.

18. Eggs:

1 medium egg contains 84 mg of Phosphorus (corresponds to 8% of your daily phosphorus requirement ). They are complete food. And they are best known for their cheap, high-quality protein. They are also rich in vitamin B2 and numerous other nutrients essential for the healthy functioning of the body.

How to Include in Your Diet:

Whole eggs are the best. You can also slice whole eggs and add them to your salads.

19. Atlantic salmon:

Atlantic salmon is a great alternative to Phosphorus Rich Foods , as ½ fillet contains 449 mg of Phosphorus (corresponds to 45% of your daily phosphorus requirement ). Salmon is another fish that is an amazing source of omega-3 fatty acids.

In addition, it is also a great source of protein and B vitamins. Fish benefits the heart and promotes weight control.

How to Include in Your Diet:

Adding chopped salmon to your vegetable or fruit salad can work wonders.

20. Tempeh:

1 cup contains 442 mg of Phosphorus (meets 44% of your daily phosphorus requirement ). This fermented soybean contains probiotics – bacteria that can enrich your gut health. Tempeh is also rich in manganese which can help fight diabetes.

How to Include in Your Diet:

Tempeh on top of a salad tastes great. You can also add it to your daily curry.

21. Chicken:

Chicken is a good Phosphorus Rich Food option, as ½ chicken breast ( bones and skin removed) contains 196 mg of Phosphorus (meets 20% of your daily phosphorus requirement ). Probably the favorite food of many.

Chicken is loaded with protein that helps build muscle and maintain skeletal tissues. It is also a great source of selenium which can fight cancer and other degenerative diseases such as heart disease and infections.

How to Include in Your Diet:

Sliced ​​chicken can be added to vegetable salads for a tasty treat.

22. Chickpeas (chickpeas):

1 cup contains 276 mg of Phosphorus (corresponds to 28% of your daily phosphorus requirement ). Chickpeas are one of the best plant sources of protein. They are also low in saturated fat, cholesterol and sodium – which allows you to make them a staple in your diet without any worries.

They also contain other phytonutrients like quercetin and phenolic acids – which have antioxidant properties and fight free radicals.

How to Include in Your Diet:

You can include the beans in your evening soup.

23. Sunflower seeds:

Sunflower seeds are essential Phosphorus Rich Foods as 1 cup contains 304 mg of Phosphorus (meets 30% of your daily Phosphorus requirement ). Another nutrient , sunflower seeds are rich in vitamin E, which protects the body’s cells from damage caused by free radicals.

It can also work with other nutrients to maintain your vision and prevent eye conditions like macular degeneration.

How to Include in Your Diet:

Snack on them alone or add them to your oatmeal breakfast. You can also use sunflower seed oil as a better alternative to vegetable oil.

24. Atum:

1 can contains 269 mg of Phosphorus (corresponds to 27% of your daily phosphorus requirement ). It’s the omega-3, again. Because of which tuna is a great food for heart health. It’s also low in calories and high in protein — which is why you can turn it into your regular protein source instead of those fatty, unhealthy meats.

But with tuna and fish in general, be aware of the mercury content. White tuna is particularly high in mercury.

How to Include in Your Diet:

Canned tuna can be a good way to include this fish in your diet.

25. Beans:

In the list of Foods Rich in Phosphorus , beans cannot be left out, as 1 cup contains 244 mg of Phosphorus (meets 24% of your daily phosphorus requirement ). Often called “the poor man’s meat,” beans are cheap and a great source of protein.

They are also rich in fiber, also called resistant starch, which plays a key role in weight management. The resistant starch in beans also works as a probiotic and improves gut health.

How to Include in Your Diet:

You can boil a handful of beans and have them along with a pinch of salt as a sumptuous afternoon snack.

26. Tofu:

½ cup contains 239 mg of Phosphorus (meets 24% of your daily phosphorus requirement ). It is a good source of protein . And it contains all eight essential amino acids. Other nutrients are rich in iron, calcium, manganese and selenium.

However, tofu also contains certain antinutrients like lectins and phytates that can block the functioning of some important enzymes in the body. To eliminate these antinutrients, you can cook or soak soybeans.

How to Include in Your Diet:

You can add creamy tofu to your smoothie or milkshake. Or simply dip extra-firm cubes of tofu into your soup. But stay away from tofu if you have thyroid problems, as it is known to suppress thyroid function.

27. Yogurt:

If you’ve never added yogurt to your Phosphorus Rich Foods list , it’s time to add it as 1 cup contains 233 mg of Phosphorus (meets 23% of your daily Phosphorus requirement ). Yogurt comes from milk.

Thus, you will receive a dose of animal protein  and other nutrients such as calcium and B vitamins – responsible for optimal metabolism and energy.

How to Include in Your Diet:

Plain yogurt can do the trick. You can also add your favorite fruit to it and prepare it before bed.

28. Cod:

1 cod fillet contains 202 mg of Phosphorus (corresponds to 20% of your daily phosphorus requirement ). Another fish with a good source of omega-3 fatty acids. It is also a good source of vitamin B12 and selenium – great nutrients for brain health.

How to Include in Your Diet:

You can bake it or fry it or cook it. You can also add it to salads.

29. Potatoes:

Potatoes are essential Phosphorus Rich Foods , as 1 large potato contains 210 mg of Phosphorus (corresponds to 21% of your daily phosphorus requirement ). Potatoes are also rich in potassium, a mineral beneficial for the heart as it helps regulate blood pressure. They also contain vitamin C, which boosts immunity and the health of the skin and hair.

How to Include in Your Diet:

Add them to your salad. Boiled potatoes and mashed with a little salt can also make a tasty nighttime treat.

30. Green Peas:

Green peas are excellent Phosphorus Rich Foods , as 1 cup contains 187 mg of Phosphorus (meets 19% of your daily phosphorus requirement). Green peas are also specifically rich in vitamin K, an important nutrient for bone health and blood clotting.

They also contain decent levels of folate and vitamin A, which are needed for brain and vision health, respectively.

How to Include in Your Diet:

Put some green peas in your vegetable salad. Or add them to yogurt and have it before bed.

That’s the list of Phosphorus -rich foods . But the real deal is getting adequate amounts of the nutrient on a regular basis. You are?

Are You Getting Enough Phosphorus?

There are certain symptoms that can help you check if you are getting enough phosphorus . Phosphorus deficiency symptoms include:

  • Anxiety ;
  • Lack of appetite ;
  • Irregular breathing;
  • Numbness;
  • Irritability;
  • Weakness and fatigue;
  • Joint stiffness;
  • Fragile bones.

What about phosphorus supplements?

Phosphorus supplements are fine as long as you don’t just rely on them. Include the relevant foods in your diet – and if necessary, you can take supplements too. There is little information about the interactions that Phosphorus supplements may have.

Useful links: 

One such interaction is with potassium supplements – using them together with phosphorus supplements can result in hyperkalemia (excessively high levels of potassium in the blood), leading to serious heart problems.

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