Νo no matter how big a food nerd you imagine, we all still come across nutrients that at times are not completely unknown to us. For many, phosphorus belongs precisely to this category of curveball. (The last time we thought a lot about this mineral, we were probably crammed for a high school chemistry exam in the periodic table, right?)
Part of our ignorance of high-phosphorus foods is due to the fact that – fortunately – phosphorus deficiency is unusual. That said, it is still a vital mineral in charge of not-so-small tasks such as keeping our bones strong and healthy. “Phosphorus is important for strengthening bone strength as well as keeping teeth strong, because our bones and teeth are places where phosphorus is stored,” says registered dietitian Bianca Tamburello, RDN. This makes it the second most abundant metal in the body. “Phosphorus is also essential for proper muscle function, it is an essential part of our cells and genes and is involved in the body’s process of converting food into a form of energy that we can use.”
According to the National Institutes of Health (NIH), not getting enough phosphorus can lead to loss of appetite, anemia, muscle weakness, coordination problems, bone pain, soft and deformed bones, a higher risk of infection, a burning or stinging sensation. and confusion “. Fortunately, if you follow a complete diet, you are probably getting enough phosphorus.
“Phosphorus is found in many protein-rich foods and is available as a supplement, usually in the form of phosphate,” says Tamburello. “Those at risk for phosphorus deficiency include severely malnourished people, which in some cases could be linked to anorexia or alcoholism and certain genetic disorders. On the other hand, kidney disease can interfere with the regulation of phosphates in the body, causing excessively high levels. “Because of this, people with kidney disease may actually be advised to limit foods high in phosphorus.”
So how much phosphorus does the average person need?
Most men and women 19 and older need about 700 mg of phosphorus per day according to the American Dietary Guidelines. “Making sure you get that amount of phosphorus a day is not very difficult – a cup of diced chicken contains about 304 mg of phosphorus, which is about 40 percent of your average daily goal,” says Tamburello. “Younger people need a little more phosphorus, for example, 1250 mg per day is recommended for people aged 14 to 18.”
Therefore, taking supplements is usually not recommended or not recommended, as there is no need for most, given the abundance of high-phosphorus foods that many of us already consume daily.
Below, Tamburello identifies seven of these phosphorus-rich foods that help keep your bones and pearly whites in top shape.
7 foods high in phosphorus, according to a dietitian
1. Sardines: The three ounces have 417 mg of phosphorus
“Sardines are a super source of phosphorus and have many other health benefits. They are high in calcium, which can be especially helpful for those looking for non-dairy calcium-rich foods. “Sardines also have a significant amount of vitamin D, which is another nutrient that supports bones, and vitamin B12, which is important for the health of the brain, cells and nerves,” says Tamburello.
2. Pumpkin seeds: One ounce has 332 mg of phosphorus
“Pumpkin seeds are a powerful food that provides nutrients,” says Tamburello. “Apart from providing a significant amount of phosphorus, pumpkin seeds are a source of vegetable protein, which is especially important for those who do not eat meat and have healthy fats, fiber and tones of magnesium.” vegetables, oatmeal, yogurt, smoothie bowls or use them as a way to add delicious crunchy tacos.
3. Chicken: One cup diced has 304 mg of phosphorus
In addition to providing a significant amount of phosphorus, Tamburello says that chicken is (naturally) an excellent source of high quality protein, which is also extremely important for building and maintaining healthy muscles. “Chicken is also low in saturated fat, which is why it is categorized as a lean choice,” he says.
4. Turkey: One cup diced has 298 mg of phosphorus
“Turkey is another lean protein that is an excellent source of phosphorus. “Dark and light meat are both great choices, although lighter meat offers a little more phosphorus,” says Tamburello.
5. Salmon: The three ounce serving has 214 mg of phosphorus
According to Tamburello, salmon is a nutritional force and contains hard-to-find nutrients, including vitamin D and heart-healthy omega-3 fats. “Salmon also has beneficial anti-inflammatory properties and is associated with a reduced risk of certain chronic diseases. I recommend looking for salmon that is low in mercury and is raised responsibly, like Chilean salmon,” he says.
6. Yogurt: 156 grams or about five and a half ounces have 212 mg of phosphorus
“Plain Greek yogurt is great for a simple snack – it contains protein, calcium and phosphorus, which is basically the triptych of nutrients that strengthen bones,” says Tamburello. “If you do not like to snack on yogurt alone, try changing it when making recipes that require heavy cream or mayonnaise. Cheese, milk and other dairy products are also great choices to add more phosphorus to your diet.”
7. Eggs: Two eggs have 191 mg of phosphorus
“Starting your day with eggs can help you cover almost 30 percent of your average daily phosphorus intake. “Eggs are also a rich source of protein and are loaded with nutrients such as vitamins A, D, E and K, biotin, iron and selenium,” says Tamburello. Nutrients during pregnancy for healthy babies. “And do not miss the yolk: Here is the most phosphorus.”
Learn more about the health benefits of eggs, also known as “nature’s multivitamin”, in this video:
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