Phosphorus is an essential mineral with an impressive range of functions, so eating a variety of phosphorus-rich foods is incredibly important for overall health.
“It’s in your body and plays an important role in building strong bones and teeth,” says registered dietitian Dr. Melissa Prest, national spokesperson for the Academy of Nutrition and Dietetics (opens in a new tab ).
Foods rich in phosphorus include dairy, poultry, legumes, nuts, seeds and red meat. You can also take it in supplement form.
But why bother? Phosphorus is a key element of cell membranes and helps activate enzymes, keeping blood pH within a normal range. This is one of the most important physiological functions of homeostasis (the steady state of the body). We need healthy blood pH levels to maintain our respiratory and circulatory systems, as they work together to ensure that nutrients and oxygen-rich blood reach our cells.
Why do we need phosphorus?
Phosphorus is the building block of our genes, which make up DNA, RNA (a nucleic acid present in all living cells that has structural similarities to DNA) and ATP (the main source of ‘body energy). It is also needed to help balance and use other vitamins and minerals such as vitamin D, zinc, iodine and magnesium.
“Phosphorus is an important mineral involved in metabolism, building bones and teeth, regulating heart rhythm, helping with muscle contractions, and allowing nerves to send signals,” Dr. Prest tells Live Science.
Dr. Melissa Prest, DCN, MS, RDN, CSR, LDN
Registered dietician
Dr. Melissa Prest is a registered dietitian in Chicago. She works at the National Kidney Foundation in Illinois, where she provides medical nutrition therapy for clients with kidney disease and other chronic illnesses. Dr. Prest is a certified renal nutrition specialist, member of the Renal Dietitians dietary practice group of the Academy of Nutrition and Dietetics.
The kidneys, bones and intestines work hard to regulate phosphorus levels in the body. If too much or too little is absorbed, several things happen to preserve stores and maintain balance: the kidneys excrete less phosphorus in the urine, the digestive tract becomes more efficient at absorbing it, and the bones release their phosphorus stores. in the blood The opposite process happens in these organs if the body has sufficient phosphorus deposits.
How much phosphorus do you need?
Many foods naturally contain phosphorus, known as “organic phosphorus.” The main sources are dairy, red meat, poultry, seafood, legumes and nuts.
‘Inorganic phosphorus’, on the other hand, is a processed form that is added to food to preserve colour, moisture and texture. It is mainly found in fast food, sausages, soft drinks and other processed foods.
“The recommended amount for adults to consume in a day is 700 milligrams. We consume phosphorus that is found naturally in foods and foods to which phosphorus has been added,” says Dr. Prest.
“Phosphorus additives improve flavors, allow for stability, and can make foods creamier and easier to melt,” says Dr. Prest. “But we don’t absorb 100% of the phosphorus naturally found in food; we normally absorb between 30 and 60%, plant sources being the least absorbed and animal sources the best.
“However, we absorb 90-100% of phosphorus when it is in supplement form. Consuming too much phosphorus can be a concern for people with certain health conditions, such as chronic kidney disease, where it is best to meet our phosphorus needs by eating foods rich in phosphorus.”
The best foods rich in phosphorus
Want to know some of the best foods rich in phosphorus? Dr Prest reveals 11 sources of this essential mineral and how you can incorporate it into your diet.
(Image credit: Getty Images)
Cottage cheese
It has 358 mg of phosphorus (49% of the recommended daily intake) in a 1-cup serving.
Cottage cheese is great as a snack or protein option for a main meal.
milk
It has 272 mg of phosphorus (38% of the recommended daily intake) in 1 cup.
Enjoy a glass of milk with any meal or use in smoothies or sauces.
eggs
These have 157 mg (22% of the recommended daily intake) for two eggs.
Eggs are a great way to start the day and can be enjoyed with other meals as well. Have an omelette or quiche for dinner.
Lentils
Cooked lentils have 264 mg of phosphorus (37% of the recommended daily intake) in a 3/4 cup serving.
Lentils can be used in many recipes, from soups and stews to pasta dishes. Aim for a few servings of lentils in a week.
chickpeas
This has 163 mg of phosphorus (23% of the recommended daily intake) in 2.5 ounces.
Enjoy a palm-sized portion of chicken with a main meal.
yogurt
It has 247 mg of phosphorus (35% of the recommended daily intake) in 3/4 cup.
Mix yogurt with oatmeal when making overnight oats or have yogurt as a snack with some fruit and a drizzle of honey.
Sunflower seeds
They have 343 mg of phosphorus (49% of the recommended daily value) in 1/4 cup.
Try topping a salad with sunflower seed kernels to add some crunch.
canned tuna
Canned tuna (in water) has 104 mg of phosphorus (14% of the daily recommended intake) in a 2.5-ounce serving.
Canned tuna can be used in place of fresh tuna in most recipes, so don’t feel limited by tuna salad. Mix it with quinoa and green leaves in a salad, add to pasta or make tuna cakes.
pork
It has 221 mg of phosphorus (31% of the recommended daily intake) in a 2.5-ounce serving.
Choose leaner cuts of pork such as steak when eating with a main meal.
Beef
This red meat has 180 mg of phosphorus (25% of the recommended daily intake) in a 2.5-ounce serving.
Use 90 percent lean ground beef in tacos or chili.
tofu
It has 204 mg of phosphorus (29% of the recommended daily intake) in 3/4 cup.
There are different varieties of tofu. Use silken tofu in a smoothie or stir-fry with firm tofu.
This article is for informational purposes only and is not intended to provide medical advice.