Table of Contents
Discover the best foods rich in phosphorus
Foods with the most phosphorus and why you need to take this mineral
The consumption of this element is essential for the body to carry out its functions correctly, although we sin both by excess and by default. Learn the dosages needed and where to find them
The match is one of the minerals that the body needs to perform various functions that allow you to maintain and develop properly.
This can be obtained through food and its deficit is rare in developed countries.
What’s more, most adults exceed the recommended daily allowance, as reflected in a study published in the journal ‘Nutrients’.
However, both deficiency and excess can cause various health complications.
To know everything it contributes to the body, we are going to explore its functions and the main food sources, to avoid incurring deficits and surpluses.
Phosphorus is necessary to keep bones, muscles, and cells in good condition. But its functions in the body go further, as scientifically proven.
For example, phosphorus – combined with calcium – helps build stronger teeth; contributes to the growth, maintenance, and repair of damaged cells; is involved in the body’s production and use of energy; promotes movement during muscle contraction, and helps reduce pain after exercise; filters waste from the kidneys and is part of the nucleic acids DNA and RNA.
As these are fundamental functions, it is important not to incur an excess or a lack of it, as both cases can cause negative effects on the body.
Thus, the recommended daily amount of this mineral in adults is 1250 milligrams, according to the Food and Drug Administration of the United States.
Most adults consume more than the recommended daily amount of this macromineral One of the consequences of this imbalance is hypophosphatemia, which occurs when there is a shortage of phosphorus in the blood and which can be caused by insufficient consumption.
In turn, this can cause a drop in energy levels, fatigue, and muscle weakness. On the other hand, this mineral is closely related to calcium and a balance in the consumption of both is necessary to promote its absorption.
If the two are also too low, it is possible to suffer from pain in the joints and muscles.
The opposite case is hyperphosphatemia, a disorder caused by excess phosphate in the blood that can also lead to weakness and pain in the muscles and joints.
This condition can also involve itchy eyes and other symptoms such as nausea, vomiting, and diarrhea.
However, its greatest implications are those that relate this condition to a greater probability of suffering from cardiovascular problems and being a risk factor for mortality in people with kidney failure, as this 2011 study certifies.
To ensure adequate intake in adults, it is important to know in which foods this mineral is present.
In this way, it will be easier to moderate to avoid an excess or lack of it. Phosphorus is usually found in many foods that are consumed daily, which is why it is rare to have a deficit, as we have seen previously.
Below we compile some of them, according to the nutritional information offered by the database of the United States Department of Agriculture.
Whole grain cereals ( integral ) as wheat, oats, and rice can provide, per 100 grams of product, from 500 to 1,500 milligrams, as is the case of the rice bran.
Bivalve meat. 100 grams of this food contain 426 milligrams of phosphorus, 34% of the recommended daily amount.
White and blue fish such as sardines, salmon, or cod can provide between 300 and 490 milligrams per 100 grams of the product.
Tuna. 100 grams of this food contains 333 milligrams of phosphorus, 27% of the recommended daily amount.
Pig. 100 grams of this meat contains 303 milligrams of phosphorus, 24% of the recommended daily amount.
Chicken. 100 grams of this product contain 241 milligrams of this mineral, 19% of the recommended daily amount.
Veal. 100 grams of this food contain 197 milligrams of phosphorus, 16% of the recommended daily amount.
Tofu. 100 grams of this food contains 190 milligrams, 15% of the recommended daily amount.
Lentils. 100 grams of this legume contain 180 milligrams of phosphorus, 14% of the recommended daily amount.
Quinoa. 100 grams of this product contain 152 milligrams of this mineral, 12% of the recommended daily amount.
Milk. 100 grams of this dairy contains 92 milligrams of phosphorus, 7% of the recommended daily amount.
In addition to these, there are foods such as processed meats, soft drinks, industrial pastries, fast food, and pre-cooked dishes that usually have added phosphates, which can increase the amount of this mineral consumed in a day by between 300 and 1,000 milligrams, such as reviews research from 2013. Hence the importance of moderating your intake.