Phosphorus is an essential mineral with an impressive range of functions, so eating a variety of phosphorous-rich foods is incredibly important for overall health.
“It’s found in your body and plays an important role in building strong bones and teeth,” says registered dietitian Dr. Melissa Perst, a national spokesperson for the Academy of Nutrition and Dietetics (opens in a new tab).
Phosphorus-rich foods 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 the pH of the blood within a normal range. This is one of the most important physiological functions of homeostasis (the stationary 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, forming DNA, RNA (a nucleic acid present in all living cells that has structural similarities to DNA), and ATP (the body’s main source of energy). It is also needed to help balance and utilize other vitamins and minerals, such as vitamin D, zinc, iodine, and magnesium.
“Phosphorus is an important mineral involved in metabolism, the formation of bones and teeth, regulating heart rate, helping with muscle contractions, and transmitting signals to nerves,” Dr. Perst tells WordsSideKick.com .
Dr. Melissa Perst, DCN, MS, RDN, CSR, LDN
Dr. Melissa Perst is a registered dietitian from Chicago. She works at the National Kidney Foundation of Illinois, where she provides medical nutrition therapy to clients with kidney disease and other chronic illnesses. Dr. Perst is a board-certified specialist in renal nutrition, a 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 little or too much 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 into the blood. The opposite process occurs in these organs if the body has sufficient phosphorus stores.
How much phosphorus do you need?
Many foods naturally contain phosphorus, known as “organic phosphorus.” The main sources are dairy, red meat, poultry, shellfish, legumes and nuts.
‘Inorganic phosphorus’, on the other hand, is a processed form that is added to foods to preserve color, moisture, and texture. It is mainly found in fast food, cold cuts, soft drinks and other processed foods.
“The recommended amount for adults to consume in a day is 700 milligrams. We consume phosphorus that is naturally found in foods and foods to which phosphorus has been added,” says Dr. Perst.
“Phosphorous additives enhance flavors, allow for shelf stability, and can make foods creamier and easier to melt,” says Dr. Perst. “But we don’t absorb 100% of the phosphorus found naturally in food; we normally absorb between 30 and 60%, with plant sources being the least absorbed and animal sources being the best.
“However, we absorb 90 to 100% of the phosphorus when it is in additive form. Consuming too much phosphorus can be a concern for people with certain health conditions, such as chronic kidney disease, so it’s best to meet our phosphorus needs by eating phosphorus-rich foods.”
The best foods rich in phosphorus
Do you want to know some of the best foods rich in phosphorus? Dr. Perst reveals 11 sources of this essential mineral and how you can get it into your diet.
Cottage cheese
This has 358 mg of phosphorus (49% of the recommended daily intake) in a 1-cup serving.
Cottage cheese is great as a snack or as a protein option for a main meal.
Milk
This has 272 mg of phosphorous (38% of the recommended daily intake) in 1 cup.
Enjoy a glass of milk with any meal or use it in smoothies or sauces.
Eggs
These have 157 mg (22% of the recommended daily intake) for every two eggs.
Eggs are a great way to start your day and can be enjoyed with other meals as well. Go for an omelette or quiche for dinner.
lentils
Cooked lentils have 264 mg of phosphorus (37% of the RDA) 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.
Chickpea
This one has 163 mg of phosphorous (23% of the recommended daily intake) in 2.5 ounces.
Enjoy a palm-sized portion of chicken with a main meal.
Yogurt
This one has 247 mg of phosphorous (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 seeds for a crunchy touch.
Canned tuna
Canned tuna (in water) has 104 mg of phosphorus (14% of the RDA) 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 it to pasta or make tuna croquettes.
Pork
This has 221 mg of phosphorous (31% of the recommended daily intake) in a 2.5-ounce serving.
Choose leaner cuts of pork such as tenderloin 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 chilies.
tofu
This one has 204 mg of phosphorous (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 offer medical advice.
