Your body relies on phosphorus as a crucial mineral for the development of robust bones, the production of energy, and the synthesis of new cells. While it offers numerous benefits, it's important to be cautious, as excessive intake can lead to adverse effects.
Developed countries rarely experience phosphorus deficiency, largely due to the fact that most adults exceed the recommended daily amounts in their diets.
Luckily, many foods contain phosphorus, and some are especially rich in this essential mineral. Individuals with kidney disease may struggle to remove phosphorus from their blood efficiently. This highlights the importance of careful management and limited phosphorus intake, especially for those considering health insurance coverage tailored to their needs. This article identifies 12 foods that are rich in phosphorus, highlighting phosphorus-enriched foods.
List of Foods Rich in Phosphorus
Playing a vital role in health, phosphorus is an essential mineral with a recommended Daily Value (DV) of 1,250 milligrams (mg) per day. Here’s a list of phosphorus-rich foods:
- Chicken and Turkey: Roasted chicken or turkey, in a serving size of 85 grams (g), contains 194–196 mg of phosphorus, equivalent to nearly 16% of the Daily Value (DV). This protein-rich option also boasts B vitamins and selenium.
- Pork: A small portion (85-gram) of cooked pork, like pork chops or pork tenderloin, gives you about 18% of the daily amount of phosphorus you need. How you cook it matters - using dry heat retains most of the phosphorus (about 90%), while boiling can lower it (about 25% less in chicken and beef, but we need more research for pork).
- Organ meats : Organ meats like the brain and liver are high in easily absorbable phosphorus. A 3-ounce serving of pan-fried cow's brain gives you almost 26% of the Daily Value, and chicken liver, often used in dishes like pâté, offers 30% in the same serving size. These meats are rich in phosphorus and important nutrients like vitamin A, vitamin B12, iron, and minerals, making them a tasty and healthy choice for your meals.
- Sunflower and pumpkin seeds: Sunflower and pumpkin seeds are an importance source of food rich with phosphorus. In every 28-gram serving of roasted grains, there's about 26%-27% of the daily value for phosphorus. You can enjoy these seeds as a snack, in salads, nut butter, or recipes like pesto.
- Whole grains: Whole grains like wheat, oats, and rice are rich sources of phosphorus. Most of the phosphorus in whole grains is mainly in two parts: the outer layer, called the aleurone and the inner layer known as the germ. When grains are refined, they remove these layers, which is why whole grains are rich in phosphorus while refined grains are not.
- Amaranth and quinoa: Amaranth and quinoa are tiny seeds known as pseudocereals, often mistaken for grains. One cup of cooked amaranth provides 29% of the daily value for phosphorus, and the same amount of cooked quinoa offers 22%. Both are naturally gluten-free and rich in fibre, minerals, and protein.
- Beans and lentils: Beans and lentils are foods rich in phosphorus and can lower the risk of chronic diseases, including cancer when included regularly in your diet. Beans and lentils also have a lot of phosphorus - at least 250 mg per cup (164-182 grams).
Phosphorus is a crucial mineral required for bone health and various bodily functions. There are numerous phosphorus-enriched foods out there that can give you sufficient amounts of this nutrient. However, excessive intake of artificial additives can be harmful, especially for those with kidney disease, so make sure you consume these foods using balanced meals.