Phosphorus is a fundamental mineral for our body, helping to maintain the health of bones and teeth and intervening in other important processes in the body. Phosphorus must always be found in the body in a similar amount as calcium, in this way, we will guarantee our health. To achieve this, it is very useful to know the ingredients that provide us with this mineral, which is why at we provide you with some foods rich in phosphorus that should be incorporated into your diet in a balanced way.
What is phosphorus used for?
The daily dose of phosphorus in adults should be 700 milligrams a day, an amount that helps maintain a balance with calcium to ensure that this nutrient provides us with benefits.
Phosphorus fulfills important functions in our body, being necessary for:
- Keeping bones and teeth healthy and strong, its absence weakens them significantly.
- Participates in the tissue oxygenation process.
- It influences the production of proteins and the metabolization of fats and carbohydrates.
- Helps repair muscles and cells.
- It favors the production of ATP, a molecule necessary for our body to store energy.
- To maintain an adequate level of phosphorus in the blood, it is important to ingest it in the diet, through foods rich in this mineral. In the case of patients with renal insufficiency, phosphorus intake should be limited as they are prone to present it in excess in the body, thus leading to calcium loss.
Foods rich in phosphorus: sardines
Sardines are one of the foods rich in phosphorus that offer the best contribution of this mineral, with 270 mg per 100 grams of the product. In addition, they are rich in essential fatty acids and vitamin D, being very beneficial for our body.
Foods rich in phosphorus: shellfish
Shellfish such as prawns, mussels, prawns, scallops or clams offer an average of 200 mg of phosphorus per 100 grams, being a perfect alternative to receive this mineral. However, it is important to remember that they are also rich in purines, so we should not exceed their intake.
Foods rich in phosphorus: cheese
Foods rich in phosphorus also include cheese, especially those ripened that provide us with a better contribution of this mineral. For every 100 grams your contribution can go from 300 mg to 500 mg, almost the total daily requirement of this nutrient.
Foods rich in phosphorus: egg
Another great alternative is the egg, which should preferably be eaten cooked to avoid excess cholesterol. An egg prepared in this way provides about 100 mg of phosphorus to our diet.
Foods rich in phosphorus: yogurt and milk.
Yogurt lovers should know that this ingredient not only strengthens our immune system thanks to its probiotic content, or improves digestion, but it is also one of the easiest foods rich in phosphorus to consume.
100 grams of yogurt provide 170 mg of phosphorus to our body, while 100 milliliters of milk offer us 100 mg of this mineral.
Foods rich in phosphorus: Chocolate
The favorite dessert of many also has several benefits for our health, offering us a good dose of phosphorus, and that is that only 100 grams of chocolate contain more than 260 mg of this mineral. One more reason to consume it with pleasure.
Foods rich in phosphorus: meats
Beef, chicken, pork, or turkey also have this mineral, offering us between 100 and 160 mg of phosphorus per 100 grams. They also have other nutrients such as protein, B complex vitamins, and iron that are very useful for the health of our body. The recommendation is to always eat lean meats to avoid problems with cholesterol or triglycerides.
Foods rich in phosphorus: other options
Other foods rich in phosphorus are:
- Sunflower seeds
- The nuts
- The almonds
- The lentils
- Bread with cereals