11 foods high in phosphorus and reasons why these meals are important sources of this mineral We require this crucial mineral.

Eating a variety of phosphorus-rich foods is vital for good health since phosphorus is a crucial mineral with a wide range of functions.

According to registered dietitian Dr. Melissa Prest, a national spokesperson for the Academy of Nutrition and Dietetics, "it is found in your body and plays a significant part in the construction of healthy bones and teeth" (opens in new tab).

Dairy products, poultry, legumes, nuts, seeds, and red meat are among the foods high in phosphorus. Additionally, it is available as a supplement.

WHY DO WE NEED PHOSPHORUS?

Phosphorus is the fundamental component of our genes, constituting DNA, RNA (a nucleic acid found in all living cells and structurally related to DNA), and ATP, the body's primary energy source. Additionally, it is necessary for the utilization and balance of other vitamins and minerals like vitamin D, zinc, iodine, and magnesium.

According to Dr. Prest, phosphorus is a crucial mineral that plays a role in metabolism, bone and tooth development, heart rhythm regulation, muscle contraction assistance, and nerve signal transmission.

The phosphorus levels in the body are tightly controlled by the kidneys, bones, and intestines. The digestive tract becomes more effective at absorbing phosphate if there is too little or too much absorption, and the bones release their reserves of phosphorus into the blood in order to maintain homeostasis and preserve stocks. If the body has sufficient phosphorus reserves, the reverse process takes place in these organs.

HOW MUCH PHOSPHORUS DO YOU NEED?

Phosphorus, often known as "organic phosphorus," can be found in a variety of foods. Dairy, red meat, poultry, shellfish, legumes, and nuts are the main sources.

Contrarily, "inorganic phosphorus" is a processed form that is added to food to maintain color, moisture, and texture. Fast food, deli meat, drinks, and other processed meals are the main sources of it.

"700 milligrams per day is the recommended intake for adults. We eat food that naturally contains phosphorus as well as food that has been supplemented with phosphorus, according to Dr. Prest.

According to Dr. Prest, phosphorus additives improve flavors, allow for shelf stability, and can make food creamier and simpler to melt. We normally absorb between 30 and 60% of the phosphorus naturally present in foods, with plant sources being the least absorbed and animal sources being the greatest. However, we don't absorb 100% of the phosphorus naturally present in foods.

"However, when phosphorus is in additive form, we absorb 90 to 100% of it. It is ideal to meet our phosphorus needs by eating phosphorus-rich foods because consuming too much phosphorus may be a worry for persons with certain medical conditions, such as chronic renal disease.

THE BEST PHOSPHORUS RICH FOODWhat foods are the finest sources of phosphorus? Dr. Prest lists 11 sources of this crucial mineral and explains how to include it in your diet.

Cottage cheese

This has 358 mg of phosphorus (49% of recommended daily intake) in a 1 cup serving.

Cottage cheese is great as a snack or protein option for the main meal.

Milk

This has 272 mg of phosphorus (38% of 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 recommended daily intake) per two eggs.

Eggs are a great way to start your day and can be enjoyed with other meals, too. Go for an omelet or quiche for dinner.

Lentils

Cooked lentils have 264 mg of phosphorus (37% of 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.

Chickpea

This has 163 mg of phosphorus (23% of recommended daily intake) in 2.5 ounces.

Enjoy a palm-size portion of chicken with a main meal.

Yogurt

This has 247 mg of phosphorus (35% of recommended daily intake) in 3/4 of a 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 recommended daily value) in 1/4 of a cup.

Try topping a salad with sunflower seed kernels for some added crunch.

Canned tuna

Canned tuna (in water) has 104 mg of phosphorus (14% of recommended daily intake) in a 2.5-ounce serving.

Canned tuna can be used in place of fresh tuna in most recipes so do not feel limited by tuna salad. Mix it with quinoa and green leaves in a salad, add to pasta or make tuna fishcakes.

Pork

A 2.5-ounce dose of this has 221 mg of phosphorus, which is 31% of the daily required amount.

Pork tenderloin is a leaner cut to choose when eating with a main course.

Beef

This red meat has 180 mg of phosphorus (25% of recommended daily intake) in a 2.5-ounce serving.

Use 90 percent lean ground beef in tacos or chillies.

Tofu

This has 204 mg of phosphorus (29% of recommended daily intake) in 3/4 of a cup.

There are different varieties of tofu. Use silken tofu in a smoothie or stir-fry using firm tofu.