Foods High in Phosphorus: What is the Importance of Phosporus?
Why Does Our Body Need Phosphorus?
Phosphorus is an essential mineral that is required by the body to function normally. It is mainly found in the body in the form of phosphates. Phosphorus is a critical component of all living organisms since it performs very important functions in the body. Some of these functions are:
- Approximately 85 percent of body’s phosphorus is found in bones. Our bones are mainly made up of calcium phosphate salt called hydroxyapatite.
- Phospholipids form the major components of cell membranes in the body.
- Phosphorus compounds such as adenosine triphosphate (ATP) and creatine phosphate are the energy reservoirs of the cell and form the immediate source of energy.
- DNA and RNA responsible for storage and transmission of genetic information are long chains of phosphate containing molecules.
- Phosphorus helps maintain the acid-base balance in the body.
- Phosphorus containing molecules help deliver oxygen to the tissues in the body by binding with hemoglobin in red blood cells.
The recommended dietary allowance or the RDA for phosphorus is as follows:
Adult men and women (19 years to 50 years) – 700 mg / day
Adult men and women (above 50 years) – 580 mg / day
Children/Adolescents (nine years to 18 years) – 1250 mg / day
Children (one year to three years) – 460 mg / day
Children (four years to eight years) – 500 mg / day
If the phosphorus levels in the blood rise abnormally, it may lead to calcification of non-skeletal tissue, especially the kidneys. This could damage the kidneys.
Generally, deficiency of phosphorus in the body can lead to loss of appetite, anemia, and muscle weakness. Phosphorus deficiency may cause rickets in children and osteomalacia in adults. Fortunately, phosphorus is found in most foods, and dietary phosphorus deficiency is very rare. However, alcoholics, diabetics recovering from ketoacidosis episodes, and anorexic patients on high calorie–low phosphorus diets are at risk of phosphorus deficiency.
A few foods high in phosphorus are listed here.
Plain Yogurt Made from Skim Milk
This is one of the foods that are very high in phosphorus levels. One cup (eight ounces): 245 g of plain yogurt made from skim milk contains 385 mg of phosphorus and provides 38 percent DV (percent daily value based on 2000 calorie diet).
Yogurt is also a very good source of calcium and riboflavin. This food is low in saturated fat and cholesterol. With 137 calories per serving and a glycemic load of 11, yogurt makes for good food for diabetics and calorie conscious people.
Cheddar Cheese
One cubic inch, which is equivalent to 16 g, of fat-free, pasteurized cheddar or American cheese has 150 mg of phosphorus and furnishes 15 percent DV. Cheddar cheese is also low in saturated fat. It is a good source of protein, calcium, vitamin A, vitamin B12, zinc, selenium and riboflavin. However, this food is very high in sodium.
Cooked Salmon Fish
Half fillet equals 178 g of cooked salmon fish and contains 449 mg of phosphorus (45 percent DV.) Cooked salmon is a good source of protein and rich in vitamin B12 and selenium as well. This food is low in sodium. Its glycemic load is zero, and it has 367 calories per serving of half a fillet.
Mollusks and Clams
One cup of mollusks and clams (equivalent to 240 g) contains 274 mg of phosphorus (27 percent DV.) Although very high in sodium content, this food is a good source of vitamin B12, magnesium, manganese, copper, selenium, and potassium. It is very low in saturated fat. With just five calories per serving and zero glycemic load, this food is good for people with a phosphorus deficiency.
Chicken Liver
Among poultry products, chicken liver has the highest amount of phosphorus. One cup (28 g) of cooked or pan fried chicken liver contains 124 mg of phosphorus (12 percent DV.) Additionally, this food is low in sodium and a good source of thiamin, zinc, copper, manganese, vitamin B12, vitamin B6, pantothenic acid, iron and selenium. However, this food is high in cholesterol.
Rice Bran
One cup (118 g) of crude rice bran contains 1979 mg of phosphorus (198 percent DV**.)** With 373 calories per serving size of one cup, crude rice bran is also a good source of potassium, zinc, copper, and dietary fiber. This food is very low in cholesterol and sodium.
Puddings – All Flavors except Chocolate
An eight gram serving of pudding contains 189 mg of phosphorus (19 percent DV.) With just 28 calories per serving and an estimated glycemic load of five, this food is very low in saturated fat and cholesterol.
Raw Pumpkin Leaves
One cup, or 39 g, of pumpkin leaves contains 40.6 mg of phosphorus (four percent DV.) Apart from being a good source of phosphorus, raw pumpkin leaf is a good source of calcium, vitamin A, vitamin C, Thiamin, Riboflavin, vitamin 6, folate, iron, magnesium, potassium, copper and manganese.
Sesame Seed Flour
One ounce equals 28 g of low fat sesame seed flour and contains 212 mg of phosphorus (21 percent DV**.)** It has 93 calories per serving and is very low in saturated fat, cholesterol and sodium. It is also a good source of protein, niacin, zinc, iron, magnesium, manganese and copper.
Non-Fat Soymilk
One cup, or 243 g, of nonfat soymilk with added calcium, and vitamins A and D contains 211 mg of phosphorus (21 percent DV.) This food has 66 calories per serving and is very low in saturated fat and cholesterol. It is also a good source of calcium, potassium, vitamin A, vitamin D, vitamin B12, and riboflavin. The downside is that a large portion of the calories in this food comes from sugars.
Phosphorus in Plant Products
The phosphorus in plant products such as cereals, nuts, beans and peas is present in the form of phytic acid or phytate. Only 50 percent of the phosphorus from phytate is available to us because we lack the enzymes that liberate it from phytate.
Yeast and other leavening agents contain the highest amount of available phosphorus. Again, you’ll have more available phosphorus if you incorporate whole grains into leavened breads than when you add whole grains into breakfast cereals or flat breads.
Most foods high in phosphorus are also high in calcium content. Eat a healthy diet every day and you won’t miss out on phosphorus.
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