11 Phosphorus Rich Foods To Support Your Wellbeing
Phosphorus is an essential mineral which supports our optimal functioning on a daily basis and there are various foods which are really rich in phosphorus to support our daily intake. In spite of this many western diets lack enough phosphorus.
Phosphorus is the second most abundant mineral in the body. Phosphorus is essential in the production of DNA and also cellular proteins from our DNA. This mineral is needed to support life in 99.99% of the organisms on Earth. This is currently debated with one bacteria thought to be able to use an alternative to phosphorus to support life.
Having a regular dietary intake of phosphorus is important in the maintenance of optimal bone health. Our bones contain large amounts of phosphorus. Phosphorus could also support muscular development after exercise.
Here various phosphorus rich foods will be considered to show how these could support your wellbeing on a day to day basis.
How Phosphorus Supports Our Wellbeing
Phosphorus is one of the most important compounds required to support life on Earth. This is because once absorbed mineral phosphorus is core to the structure of our DNA. Our DNA makes our cellular proteins which then make up a large percentage of our tissues and organs.
Phosphorus is also a very important part of our phospholipids which make our cellular membranes. These surround our cells in a layer which helps to sustain an internal environment separate of the external environment that the cells are in. These are two very important reasons why phosphorus is so essential in supporting life on our planet and also our wellbeing. Without these basic structures you would not exist.
How Phosphorus Supports Our Bones And Teeth
Our bones and teeth are massive stores of mineral phosphorus. Research estimates that 85% of our total body phosphorus content is found within our bones and teeth. Calcium and phosphorus bind together to make a strong compound called hydroxyapatite. This makes our bones really hard. The added bone density from a higher phosphorus intake also could support improvements in athletic ability. This is especially the case in highimpact sports where limbs need extra resistance.
Phosphorus is also needed in small amounts as an electrolyte in the blood. Optimal Ph levels in the blood stream are dependent in part on a sufficient amount of phosphorus as phosphate.
Phosphorus is also found in our muscles. Phosphorus of course also forms an important structural part of ATP which is our natural energy usage molecule throughout the body and muscles. Without a sufficient energy source you would not be able to move properly. Various studies show that both ATP and phosphorus could support improvements in athletic ability.
Research indicates that healthy amounts of ATP in the body improves muscle power in trained athletes. The maintenance of healthy amounts of phosphorus in the body is linked with improved oxidative exercise capacity. Again this supports how important phosphorus actually is in supporting our wellbeing.
How Much Phosphorus Do We Need
Our suggested phosphorus RDA is 1250mg a day in adults and children above 4 years according to the FDA. The average person should be consuming at least this amount of phosphorus every day. Phosphorus seems to be influential on both bone and muscle health. This is because symptoms of a phosphorus deficiency include muscle weakness and bone diseases or pains.
The levels of phosphorus in our soils are of some concern in relation to our wellbeing. Research indicates that many soils may be deficient in phosphorus while there is also a low availability of mineral phosphorus to be used in fertilisers. Phosphorus is of course essential to plant or crop life as well as our own wellbeing.
Studies have found that many western diets are lacking in phosphorus. Supplemental phosphorus is usually limited to about 10% of our suggested RDA. These are all very important reasons why you may want to keep a list of phosphorus rich foods in order to support your health each week in your meals.
11 Phosphorus Rich Foods
Animals products tend to be the richest in bioavailable phosphorus to support our wellbeing. Fish is an example of a phosphorus rich food. While plants contain sources of phosphorus they contain a lot of phosphorus as phytic acid. Phytic acid is a slight anti nutrient which could also bind to other minerals which our bodies require and limit their absorption.
Sardines
Sardines are one of the most rich foods in phosphorus available to us. They are fish and are also very easy to cook. They taste really nice when grilled. Sardines with bones contains about 490mg of phosphorus per 100 grams. This is about 39% of your RDA for phosphorus and so could provide a significant amount of your daily needs.
Scallops
Scallops are a very popular seafood and they are also one of the most phosphorus rich foods available. Per 100 grams of raw scallops there is thought to be around 334mg of phosphorus. This is a sizeable portion of scallops and easily contributes to our RDA. This works out to be roughly 27% of our RDA of phosphorus.
Bluefin Tuna
Tuna is another very easy base to form a meal around and is a rich source of protein. Bluefin tuna is rich in phosphorus too. 100 grams of bluefin tuna is thought to contain about 254mg of phosphorus. This works out to be about 20% of our RDA. 100 grams of tuna is a small serving and so this could be an excellent source of phosphorus to support your daily needs of phosphorous.
Beef Mince
Beef mince is very versatile and is easily to use to make different meals. In 100 grams of beef mince there is about 192mg of phosphorus which works out to be about 15% of our RDA. As an animal source of phosphorus beef mince is a really bioavailable source of this important nutrient.
Chicken Thigh
Chicken thigh meat is also a phosphorus rich food. There is thought to be about 157mg of phosphorus per 100 grams of chicken thigh. This works out to be about 13% of our RDA. Chicken thigh is very easy to cook with and can be made into very quick meals.
Kefir
Kefir is a fermented yoghurt. Because of this there may be an increased access to some nutrients. Kefir could also be considered to be a rich food source of phosphorus. In 100 grams of kefir there is thought to be around 125mg of phosphorus and this works out to be about 10% of our RDA. This is also an animal source of phosphorus and may be more bioavailable. Kefir could be eaten as a desert or a snack.
Greek Yoghurt
Greek yoghurt contains a very considerable amount of phosphorus. In 100 grams of whole Greek yoghurt there is thought to be around 135mg of phosphorus. This is about 11% of our RDA. Again as an animal source of phosphorus this is possibly more bioavailable than plant sources. Greek yoghurt is very popular as a dessert and also a snack.
Cashew Nuts
Many nuts are a nutrient dense or rich source of phosphorus. 100 grams of cashew nuts contains 530mg of phosphorus and this works out to be about 42% of our RDA. This serving size provides a significant amount of our RDA of phosphorus and cashew nuts are easily integrated into various meals.
Walnuts
The walnut is a very popular nut eaten throughout the world. Walnuts are regularly eaten in deserts and also as a snack food. The walnut is rich in various electrolytes and phosphorus. In 100 grams of walnuts there is about 346mg of phosphorus. This works out to be about 28% of our RDA.
Spirulina Powder
Spirulina powder is an amazing superfood which is rich in various natural minerals and electrolytes. Powdered spirulina is made cyanobacteria and this is why spirulina powder is so rich in various minerals. Especially some of those you may find in high amounts in plants.
In 100 grams of spirulina you could obtain around 118mg of phosphorus and this is about 9% of our RDA. Spirulina is really very easy to add to healthy smoothie and protein drinks.
Chia Seeds
Chia seeds are an incredible source of various nutrients and this is a very nutrient dense superfood. This is a food which is very rich in phosphorus. In 100 grams of chia seeds there is about 691mg of phosphorus. This works out to be around 55% of our RDA. They can be added to various dishes to add some depth of texture and flavour.
Overall the research shows that phosphorus is a nutrient which is essential to our wellness and supports various core functions. Two foods which are very rich in phosphorus include sardines and scallops. Kefir and Greek yoghurt are also very rich phosphorus. Tuna is also a phosphorus rich food.
Summary
Phosphorus is essential to our optimal functioning on a daily basis. There are various foods which are rich in phosphorus however many diets are lacking this important mineral.
Phosphorus is required in the production of our DNA and proteins. Phosphorus is also necessary in making our cellular membranes that protect the inner parts of cells from damage. These are two of the most important reasons why this mineral is essential part of our diet.
Our bones and teeth are also rich in phosphorus and store large amounts of this mineral. Bone density is important in athletic sports where limbs are needed to withstand extra resistance. The energy molecule ATP also needs phosphorus to support the activities that happen throughout the body. This is especially important in muscle function and increases in phosphorus intake could support athletic ability.
The current FDA phosphorus RDA in adults and children above 4 years is 1250mg. Research shows that many soils are depleted in phosphorus in addition to many diets lacking in phosphorus. This is possibly an important reason to support your dietary intake of phosphorus.
Two foods which are extremely rich in phosphorus include scallops and sardines. Tuna is also rich in phosphorus. Other phosphorus rich foods include kefir and Greek yoghurt. Overall these phosphorus rich foods may contribute most significantly of the list provided here to supporting your daily RDA of phosphorus.
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