Some of us might already know that the phosphorus is the second most abundant mineral in the body. But this is the only thing that people know about this mineral. I tell you, phosphorus is more than what meets the eyes. It has a lot of health benefits that may provide for the betterment of the overall health status. Give this article a read and you will get to understand more of this essential mineral. Not just that, you will also get to know about the different phosphorus rich foods. Worry less, because you will learn a lot from this –that’s for sure!
Phosphorus: What is this? Why is it important?
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After the calcium, phosphorus is the next most abundant mineral in the body. What makes it significant is that it possesses a lot of functions. In the actual fact, it acts as building blocks for the bones and the teeth. Moreover, it also helps the body to store energy. Calcium, together with phosphorus, may offer a great protection against various bone illnesses, including osteoporosis.
Furthermore, phosphorus also helps in filtering the waste and repair the cells and tissues in the body. Another thing is that this mineral is also capable of contributing to the production of RNA and DNA. These two, as we know, are the genetic building blocks. These are the reasons why phosphorus is essential for the health.
Continue reading and get to know what the phosphorus-rich foods that are essential for the health care.
Symptoms of Phosphorus Deficiency
There are various ways on how to check if you are getting sufficient phosphorus. Here are some of which:
- Fragile bones
- Stiff joints
- Fatigue and weakness
- Irregular breathing
- Lack of appetite
These aforementioned symptoms are just a few of the numerous symptoms. You must be watchful!
Recommended Intake of Phosphorus
The table below shows the suggested daily intake of phosphorus:
|AGE||RDA OF PHOSPHORUS|
|Birth to 6 months old||100 milligrams|
|7 to 12 months old||275 milligrams|
|1 to 3 years old||460 milligrams|
|4 to 8 years old||500 milligrams|
|9 to 18 years old||1250 milligrams|
|19 years old and above||700 milligrams|
Moreover, there is not enough sufficient information on the daily recommended daily allowance of the mineral for breastfeeding mothers as well as for those who are pregnant. Therefore, it is essential to consult your doctor first.
For you to increase the intake of phosphorus, you should include phosphorus rich foods or take some phosphorus supplements.
The Top Phosphorus Rich Foods
Here are some of the top phosphorus rich foods essential for the sustaining the levels of phosphorus in the body.
- Tofu. Tofu contains about 239 milligrams of phosphorus in just a half cup of it. Not just that, tofu also has eight essential amino acids, and other essential nutrients, including selenium, manganese, calcium, and iron.
- Tuna. There are about 269 milligrams of phosphorus in a can of tuna. This is a great food for the heart health. Moreover, it is also low in calories and high in protein content. This is what makes it essential as a regular protein source.
- Chicken. One half chicken breast has about 196 milligrams of phosphorus. Not just that, chicken also has protein in it, which is essential in building muscles and maintain the skeletal tissues.
- Egg. One medium-sized egg may contain 84 milligrams of phosphorus, thus meeting 8% of the daily requirement of phosphorus. It also has high-quality protein, rich vitamin B2 content, and other essential nutrients for the body functions.
- Almonds. 23 almonds or about an ounce of it may contain 137 milligrams may contain 137 milligrams of phosphorus. Not just that, almonds also have rich levels of protein and fiber, which is beneficial in keeping you full and avoid binge eating.
Other foods rich in phosphorus:
- Barley. This doesn’t just improve the levels of phosphorus in the body, it also has selenium and manganese in it, which is beneficial for the brain functioning.
- Peanuts. Peanuts are essential in providing energy for the body. This just means that you can have oozing energy even though you just take a handful of them. More than that, a cup of peanuts may also contain 523 milligrams of phosphorus.
- Lentils. A cup of this may contain 866 milligrams of phosphorus. Aside from this, it is also high in protein content, folate, potassium, and fiber.
- Flaxseed. One tablespoon of the whole flaxseed has about 65.8 milligrams of phosphorus, meeting about 7% of the daily requirement of phosphorus. Not just that, it also has omega 3 fatty acids, which is essential for the brain and heart health.
- Soybeans. The soybeans are essential in providing the body enough phosphorus. In fact, a cup of it already contains 1309 milligrams of phosphorus, which is 131% of the daily requirement of phosphorus.
That’s it! Nonetheless, the aforementioned foods rich in phosphorus are not the real deal. The actual deal is acquiring enough levels of nutrients on the day-to-day living. Are you?