Foods containing large amounts of phosphorus: TOP-10 most enriched

An unbalanced diet can cause phosphorus deficiency in the body. This element is important for healthy bones and teeth, normal kidney function, absorption of vitamins and minerals from food. Therefore, the diet should include foods rich in phosphorus. With a deficiency of this element, the risk of osteoporosis increases, problems with concentration appear, and growth and development retardation in children is observed.

Where and in what products is phosphorus

Every day, about 700-800 mg of phosphorus should enter the body of an adult; in the periodic table, the element is designated R. During pregnancy and during the period of increased physical exertion, the daily requirement increases to 900 mg. For normal development, adolescents need about 1.2 g. When drawing up a diet, it is important to take into account that an excess of this mineral is no less harmful than its deficiency.

The list of foods rich in phosphorus includes:

• seeds, nuts;
• cheeses;
• bran;
• soy;
• grain crops;
• fatty fish;
• eggs;
• dairy and sour milk products.

This element is also found in legumes, meat, red and black caviar. It is present in small quantities in vegetables, fruits, berries.

TOP 10 products containing phosphorus in large quantities

Doctors recommend making the menu so that all the necessary elements enter the body. In order to prevent the development of problems with bones and teeth, you need to include in the menu foods that contain the most phosphorus. There is no need to consume all of them daily. It is enough to include 2-3 products from the list and alternate them if necessary.

Bran

Wheat bran is the record holder for phosphorus content; in oat bran, the level of this element is slightly lower. Nutritionists recommend adding them to the diet to saturate the body with B vitamins, minerals, and fiber. They have a beneficial effect on digestion and the absorption of nutrients.

It is recommended to add bran to cereals, salads, baked goods.

Nuts

Various nuts and seeds are useful. About 100 grams of pistachios or pine nuts will cover more than 50% of the daily requirement for phosphorus. The most essential element for bones and teeth is in pine nuts, slightly less in pistachios, almonds, cashews.

The concentration in the composition of nuts varies depending on the variety

Seeds

The record holder in this group is pumpkin seeds. They contain about 1 g of mineral substance. You can increase its digestibility if you soak the seeds first. This is necessary, since up to 80% of phosphorus is in the form of phytic acid, which is difficult for the body to digest. It splits when soaked.

Sesame and chia seeds are not much behind in terms of the content of this element.

Sunflower seeds contain a lot of phosphorus.

Dairy and fermented milk products

Among dairy and fermented milk products, the following products are the main sources of phosphorus:

• processed cheeses "Rossiyskiy", "Sausage";
• "Parmesan";
• "Swiss 50%";
• Poshekhonsky 40%;
• Dutch 45%;
• "Gouda";
• Cheddar 50%;
• "Russian".

The mineral content varies from 500 to 700 mg. There is much less phosphorus in feta cheese, cottage cheese, yogurt, kefir, milk.

When buying dairy products, you need to look at the composition, it must be natural

Sea fish

Doctors recommend eating marine fish. They saturate the body with protein compounds, minerals such as zinc, iodine, calcium, phosphorus, essential omega-3 fatty acids. Most of the element P contains:

• salmon;
• herring;
• mackerel;
• capelin;
• sturgeon;
• hake;
• zander;
• horse mackerel;
• tuna.

The phosphorus concentration in these types of fish is 230-280 mg.

A piece of fish weighing 150 g will be enough to meet more than 50% of the daily requirement for mineral P

Seafood

Many seafood products are foods high in phosphorus. It is possible to saturate the body with it, if periodically there are squids, shrimps, mussels and other mollusks in the diet.

The level in seafood and many types of fish, meat differs insignificantly

Eggs

Chicken and quail eggs are a source of phosphorus. The mineral is found in both the protein and the yolk. But the concentration of this element in the yolk is 20 times higher.

In the composition of quail eggs, the concentration is slightly higher compared to chicken eggs

Beans

Legumes are foods that are high in phosphorus. It will be possible to saturate the body with the specified mineral if the daily diet includes:

• lentils;
• mung;
• beans;
• peas;
• chickpeas;
• soy.

They are recommended to alternate with oatmeal, buckwheat, barley, wheat porridge.

One 150g serving of legumes per day is sufficient to provide over 60% of the daily requirement for mineral P

Cereals

Daily use of cereals allows you to saturate the body with vitamins and minerals. The record holder for phosphorus content in this group of products is oatmeal. The level of this element in buckwheat (kernel) is slightly lower. Products that are rich in phosphorus include wheat, pearl barley, barley groats. In rice, its content is 2 times less.

The inclusion of cereals in the daily menu in combination with eggs, meat, fish allows you to get the minerals necessary for the body

Dried fruits

Regular consumption of dried fruits will help to avoid phosphorus deficiency in the body. But it is better to combine them with foods that contain calcium. Together, these elements are best absorbed.

The sources of P are:

• dried apricots;
• raisins;
• dried apples, peaches, pears.

They saturate the body with many vitamins.

You can increase phosphorus levels by eating dried figs

Phosphorus food table

When compiling a diet, doctors recommend including foods fortified with phosphorus. So you can prevent the deterioration of the condition of bones, teeth, the occurrence of problems with the functioning of the kidneys. Also, the element is necessary for the normalization of energy metabolism, the proper functioning of muscles, respiratory organs, and digestion.

You can find out in what amount the mineral P is included in the composition of products from the table. The information is given on the basis that a person needs 800 mg of phosphorus per day:

Based on the indicated data, you can form the menu so that phosphorus always enters the body in the required quantities. When compiling a diet, you need to remember that an overdose is no less dangerous than a deficiency. If there is too much of it, then the process of calcium absorption will be disrupted. This will cause increased bone fragility.

Conclusion

Foods rich in phosphorus should be included in your daily diet. It is advisable to use them simultaneously with food, which saturates the body with calcium. In such a combination, these elements are best absorbed. Sources are nuts, seeds, legumes, fish, meat, cheeses, seafood.