18 Phosphorus Rich Foods And Their Health Benefits
Almost everyone is familiar with calcium and vitamin D being associated with bone and dental health but most of us are unaware of phosphorus's role in building strong bones and teeth. Not only do these minerals help with the formation of bones and teeth, but they also help the body make energy.
Phosphorus belongs to the group of major minerals as it is stored in the body in large quantities. Additionally, phosphorus is the second most abundant mineral in our body, behind calcium, and makes up almost 1 percent of our total body weight. Let's learn more about phosphorus-rich foods and their health benefits.
Required Daily Intake Of Phosphorus
The required amount of phosphorus your body needs per day changes as you age, but the intake amount is the same for both men and women. Per day 700 mg of phosphorus need to be consumed by the adults who are 19 years or older.
- 0-6 months: 100 mg
- 7-12 months: 275 mg
- 1-3 years: 460 mg
- 4-8 years: 500 mg
- 9-18 years: 1,250 mg
- Pregnant or breastfeeding women: 700 mg
Sardines are a super source of phosphorus and have several health benefits. This superfood is packed with calcium, which is an especially great option for those who do not consume dairy products. They are also a good source of protein, zinc, calcium, iron, selenium, and vitamins A, B, and D.
Three ounces of Sardines contains 417 mg phosphorus, which is equal to 33 percent of the daily value. These small fish are low in calories, so you can add this to your daily diet. Also, various studies have shown a number of potential health benefits to eating sardines, some of them are:
- Lower Chances of Heart Disease
- Improve Brain Health and Cognition
- Contains Key Nutrients for Bone Health
- Help prevent type 2 prediabetes
2. Chicken And Turkey Breast
Chicken and Turkey is an excellent source of protein, vitamins, and minerals, and contains low fat. Good source of minerals magnesium and phosphorus and also provides B vitamins, selenium, potassium, zinc, and iron.
Two thick slices of turkey contain 196 mg of phosphorus, which almost fulfills 28 percent of the daily value. According to research, compared to dark meat, light meat contains slightly more phosphorus. Some potential health benefits of consuming turkey are:
- Good Source of B Vitamins
- Support Heart Health
- Reduce the Risk of Cancer
- Manages Diabetes
- Promotes Joint Health
- Boost Cognitive Health
If you are a fan of cheese then this can be a great option to get phosphorus from. That basically means you can enjoy everything made from cheese such as pasta, burgers, and pizza. This will satisfy your taste buds as well as fulfill the phosphorus needs.
Almost all cheese contains phosphorus with most having 120-250 mg per ounce, some even contain more than 300 mg per ounce, which is equal to 17% to 22% percent of the daily value. They are also a great source of calcium, protein, vitamin B12, vitamin A, and phosphorus. The variety of health benefits of consuming cheese include:
- Promotes Bone Health
- Improve Dental Health
- Reverse Hypertension
- Improve Immune System
- Good for Gut Health
Quinoa falls under the category of whole grains and is actually small seeds that are considered pseudocereals. Each cup of cooked quinoa contains 281.2 mg of phosphorus which meets 29 percent of the daily phosphorus requirement.
This superfood quinoa is a complete protein with all nine essential amino acids and is also rich in insoluble fiber, which works wonders during weight loss. They are also filled with another super-nutrient named Lucasin, which has been shown to offer an advantage in cancer treatment. The potential health benefits of quinoa consist:
- Lower Blood Sugar Level
- Help during Fat Loss
- Increase Metabolism
- Maintain Healthy Bone Health
- Boost Digestive Health
5. Lean Pork Chops
Like chicken and Turkey, Pork is a great source of phosphorus. Containing around 230 mg per 3 ounces (85 grams), that is equal to around 18 percent of the DV for phosphorus. Make sure to choose leaner cuts of pork like tenderloin for better nutritional value.
According to the World Cancer Research Fund, diets that are high in saturated fat, especially red meats and processed meats are linked to the risk of colorectal cancer. So, consuming red meats once in a while that too in a balanced way is considered healthy and can help you gain health benefits, some are:
- Supports Body Fat Loss
- Contains Essential Nutrients
- Maintain Body Muscles
6. Canned Tuna
Canned Tuna contains 269 mg of phosphorus which meets 27 percent of recommended daily intake. They are nutritious food rich in proteins and other vitamins and minerals such as B vitamins, iron, selenium, and other micronutrients.
Tuna is also filled with healthy omega-3 essential fatty acids DHA and EPA. The standard dietary guideline for Americans to eat seafood is at least 2 times per week. Along with several health benefits, canned tuna is affordable and is low in fat and saturated fat. Let's look at some benefits of consuming tuna:
- Help in Weight Management
- Supports Heart Health
- Good For Vision
- Helps Prevent Anemia
- Supports Strong Bones
Eggs are not only a great source of protein but are also a great source of other vitamins and minerals that are required on a daily basis. One big egg contains 125 mg of phosphorus, which meets 18 percent of DV of Phosphorus.
Whether you like to consume eggs hard-boiled, fried, poached, or scrambled, you will get a small amount of essential nutrients on it. Make sure to consume both the white and yolk part of the egg. Eggs can provide a number of health benefits when included in daily diets:
- Helps Maintain Strong Muscles
- Improve Brain Health
- Helps in Energy Production
- Keep the Immune System Healthy
- Good For Eye Health
- Lower the Risk of Heart Disease
If you are looking for a healthy snacking option along with phosphorus content then nuts are a great choice for you. Nuts like peanuts, walnuts, and tree nuts contain a high level of phosphorus which is stored as phytic acid.
One cup of peanuts contains 523 mg of phosphorus which meets 52 percent of the DV for phosphorus requirement. You can consume nuts in a variety of different ways such as by soaking, or boiling, or you can top your salads with nuts. Nuts may offer numerous health benefits such as:
- Loaded With Antioxidants
- Aid in Weight Loss
- Lower Cholesterol and Triglycerides
- Beneficial for Metabolic Syndrome
- Reduce Inflammation
- High in Fiber
Soy is a good source of protein and an excellent source of B vitamins. This delicious food can be enjoyed in many forms and some soybeans are high in phosphorus while some contain low phosphorus.
Mature soybeans contain the most amount of phosphorus, while immature soy like edamame very little mineral. Per every one cup (172 grams) of mature cooked soybeans, it has 885.8 mg of phosphorus that exceeds the DV. Similar to most of the whole foods, soybeans also have a number of health benefits:
- Manage Obesity
- Reduce the Risk of Type 2 Diabetes
- Treats Osteoporosis
- Improve Bone Health
- Reduce the Risk of Cancer
Chickpeas also known as Garbanzo Beans are one of the best plant sources of protein that will keep you fuller for longer periods. Per 100 grams of cooked chickpeas, it consists of 168 mg of phosphorus which meets almost 20 percent of DV.
They are also filled with fiber, vitamin B6, folate, calcium, vitamin, and riboflavin along with smaller amounts of potassium, selenium, and calcium. This is one of the most common foods found in the American kitchen and is super versatile and affordable to include in daily diets. Thanks to the abundance presence of vitamins and minerals, chickpeas have a lot of health advantages:
- Regulated Blood Sugar
- Improve Colon Health
- Prevent Some Types of Cancers
- Promotes Healthy Heart
- Contribute to Healthy Bone structure and Strength
11. Low Fat Milk
Dairy food contains a more balanced calcium-phosphorus ratio and hence are good phosphorus-rich food. Milk contains a balanced source of phosphorus, per one cup of low-fat milk, it contains 224.5 mg which meets 18 percent DV for phosphorus.
Several research studies have proven that lower-fat milk contains more amount of phosphorous as compared to full-fat milk. You can either enjoy a glass of milk or can use it in smoothies, foods, and sauces for better taste. Drinking milk not only fulfills your daily value but also provides health benefits:
- Promotes Bone Health
- Reduce Fatigue
- Good For Teeth and Gums
- Improve Insomniac
- Improve Vision
- Maintain Cognitive Health
Seeds are also one of the great contributors of phosphorus. Seeds like sunflower seeds, flaxseeds, pumpkin seeds, and sesame Seeds are some of the best sources to get phosphorus. One ounce of pumpkin seeds contains 350.2 mg of phosphorus which meets 28% of DV.
These small but mighty seeds are also a good source of plant-based protein and contain heart-healthy unsaturated fat. They are also rich in omega-3 fatty acids and possess antioxidant qualities. Several benefits of consuming seeds are mentioned below:
- Regulates Blood Sugar
- Support Weight Management
- Good For Heart Health
- Promotes Regular Bowel Movements
- Reduce Oxidative Stress
13. Organ Meat
Organ meats, such as the liver, heart, and brain are excellent sources of highly absorbable phosphorus. One cup of cow liver consists of 635 mg of phosphorus, the kidney has 392 mg of phosphorus and the heart consists of 423 mg of phosphorus.
They are also rich in a variety of nutrients along with zinc, iron, vitamin B12, and trace minerals. This excellent protein source can make a delicious as well as nutrient-dense dish to your diet, some benefits include:
- Help Retain Muscle Mass
- Improve Cognitive Performance
- Produce Energy
- Improve Skin Health
- Lower Homocysteine Level
14. Lean Beef
Beef is perhaps the most phosphorus-rich food that is easily available in grocery stores or markets. Red meat has more phosphorus than calcium, so moderate consumption of red meat is suggested by nutrition experts.
Beef contains 180 mg of phosphorus in 2.5 ounce servince which is equal to 25% of the recommended daily intake. Beef is mainly composed of protein along with other essential vitamins and minerals such as Vitamin B12, zinc, selenium, iron, niacin, and Vitamin B6. Here are some probable health benefits of beef:
- Helps Maintaining Muscle Mass
- Improve Exercise Performance
- Prevent From Anemia
- Improve Immunity and Healing
- Reduce The Risk of Chronic Disease
Tempeh is a popular meat alternative made by the fermentation process. These versatile ingredients come with several health benefits and are high in protein, and prebiotics, and have a wide range of essential vitamins and minerals.
Tempeh provides 442 mg of phosphorus per cup of serving and meets almost 35% DV required for the human body. It also contains a moderate amount of calcium which goes hand in hand with phosphorous. The possible health benefits of tempeh include:
- Improved Digestion and Absorption
- Reduce Cholesterol Levels
- Decrease Oxidative Stress
- Promote Bone Health
- Great Source of Protective Antioxidants
16. Kidney Beans
Kidney Beans contain large amounts of phosphorus and consuming them regularly is associated with a healthy body. For every half cup of cooked kidney beans, it provides 178 mg of phosphorus accounting for 21% of daily value.
Adding kidney beans to your balanced diet is an easy way to boost protein and fiber with fewer calories. They are widely grown around the world, inexpensive, versatile, and provide substantial nutritional as well as health benefits. Here are some potential benefits of consuming kidney beans:
- Aids in Weight Management
- Lower the Cholesterol Level
- Improve Blood Sugar
- Supports Beneficial Bacteria
- Regulated Metabolism
- Improves Memory
- Acts as a Natural Detoxifier
Lentils are one of the best sources to get phosphorus, especially for those who are vegetarian or vegan. There is plenty of meat and dairy-free food that are rich in phosphorus, lentils not only provide phosphorus but also give you a daily dose of protein along with other micronutrients.
For every half cup of boiled lentils, you will receive 178 mg of phosphorus which is equal to 14 percent of your daily value. They also contain fiber, potassium, and folate, the folate is great during pregnancy period. The advantages of consuming lentils includes:
- Reduce the Risk of Chronic diseases
- Support the Digestive System
- Manage Blood Sugar Levels
- Increases Energy
Yogurt is an even more concentrated phosphorous source as it comes from milk. You will get an ample amount of animal protein and other essential nutrients like calcium and B vitamins. One cup of yogurt contains 233 mg of phosphorus which is equal to 23% of your daily value.
Low-fat yogurt contains the most phosphorus, while full-fat contains slightly less just like low-fat milk. Also, remember flavored yogurt may contain other additive ingredients, so if you are trying to manage weight then go for plain yogurt. Yogurt can offer several benefits if consumed in a balanced proportion, some potential benefits include:
- Benefits Digestive Health
- Strengthen Immune System
- Promote Weight Management
- Good For Bones
- Reduce Inflammation
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