What foods contain phosphorus?

The content of the article

• Chicken and turkey
• Lean pork
• Offal
• Seafood and fish
• Milk and Dairy Products
• Sunflower and pumpkin seeds
• Nuts
• Whole Grain Cereals
• Amaranth and Quinoa
• Legumes
• Harmful phosphates in food

At intervals of approximately 20 years, a complete cycle of cell renewal of all human organs occurs. Phosphorus is actively involved in this process. The chemical contains teeth, bones, soft tissues and intercellular fluid. To ensure the continuity of the body renewal process, an adult needs 700 mg of the substance daily. The rate of phosphorus intake for pregnant women and adolescents is from 1000 to 1250 mg. Deficiency or excess of a chemical element is dangerous to humans. It is useful to know which foods contain phosphorus. This will help maintain good health..

Chicken and turkey

The main source of macronutrient in food is protein products. Most phosphorus contains chicken meat, turkey. In addition, there is selenium, vitamins of group B. One portion contains up to 300 mg of the substance, which almost half meets the daily needs of the body.

To preserve the nutritional properties, it is better to fry the bird than boil it.

Lean pork

The body absorbs very low-fat meat products very well. Pork is second only to lamb in this property. Most of the chemical element per 100 g contains sirloin – up to 32% of the daily allowance. The best ways to cook pork are using a double boiler or baking with vegetables and greens. Brussels sprouts, broccoli and kohlrabi, parsley or basil are rich in phosphorus..

A large amount of this substance contains horseradish, garlic.

Offal

Of the best animal sources of phosphorus in food, it is necessary to highlight braised beef liver, fried brain, boiled kidneys. Offal contains essential amino acids, other beneficial substances. To meet 60% of the daily phosphorus requirement, 100 g of liver paste is needed..

The heart and lungs contain less macronutrient, but they can be eaten more. They are easier to digest, low in calories..

Seafood and fish

One of the richest sources of a chemical in nature is mollusks. Only 100 g of boiled scallops cover 70% of the daily need for a macrocell. Squids, cuttlefish, and octopus are slightly behind in this indicator..

A large amount of a chemical element contains fish.

The presence of healthy omega-3 fatty acids is an added benefit of these products. It is better to use them baked in the oven or on the grill..

Phosphorus rich fish:

• carp;
• cod;
• tuna;
• catfish;
• salmon;
• sardine;
• saury;
• mackerel;
• haddock;
• halibut.

Milk and Dairy Products

A good source of macronutrient is cheese with a low percentage of fat content, such as Parmesan. One hundred grams of the product contains 694 mg of the chemical. It is less in the composition of natural milk, dairy products. The nutritional quality of foods improves the presence of calcium.

Packaged foods may contain harmful phosphates from vegetable fats, so it’s important to read the label carefully..

Sunflower and pumpkin seeds

The amount of macronutrient in plant crops depends on oil content – the content of crude fat. The higher the indicator, the higher the value of the seeds as a source of macronutrient. Sunflower seed contains up to 1230 mg per 100 g of product.

The recommended daily serving is 25-30 g. Due to the high calorie intake, eating above normal is harmful.

Pumpkin seeds have a higher nutritional value compared to sunflower. They can be eaten fried or raw, which is more useful. The disadvantage of this macroelement source is that about 80% of the substance is in the form of poorly digestible phytic acid. To eliminate this problem, it is better to soak the seeds, germinate.

Nuts

85% of the daily need for a chemical element is met by 100 g of raw cashews or Brazil nuts. Almonds, pistachios and peanuts contain less of this trace element, but their composition includes other beneficial substances. It is better to eat nuts raw, although roasting improves the taste. Due to the large amount of fat, phytic acid, you can eat no more than 75 g of these products per day.

Whole Grain Cereals

The main part of phosphorus in agricultural crops contains their inner shells – the embryo, endosperm. When refined, cereals lose most of their beneficial properties. Eating whole grains increases their nutritional qualities. The richest cereal crops are unrefined wheat, oats and rice. They contain 300, 180 and 160 mg of the substance per serving 100 g.

Whole grains have phosphorus in the form of phytic acid..

To extract it, it is better to soak the cereals. Good practice – seed germination. You can not only get the maximum amount of macronutrient, but also improve the body.

Amaranth and Quinoa

Such plant-based sources of a chemical are rare in the kitchen. Amaranth, quinoa contain 250 mg of phosphorus per serving of prepared product.

The best way is to use unprocessed seeds.

To do this, they must be soaked, left to germinate. This method ensures the preservation of all useful properties..

Legumes

Good sources of phosphorus are beans, lentils. One portion of the finished porridge contains from 40 to 51% of the daily norm of the substance. A large amount of the chemical element is in soy, but not all of its species have the same nutritional value. Ripe fermented beans are more saturated with phosphorus than tofu or soy milk. To get the maximum benefit, it is better to use them sprouted.

Combined calcium intake with an optimal ratio of 3 to 2 will help increase the efficiency of phosphorus absorption..

To clearly observe the proportions, you need to take dietary supplements. When making a daily diet, remember that from meat products phosphorus is absorbed by 80–90%, from legumes – by only 20%. The presence of fiber interferes with the full absorption of the macronutrient.

Harmful phosphates in food

Thickeners, stabilizers, baking powder – all these substances are freely used by the food industry. It is difficult to overestimate the importance of phosphorus in the human body. Its lack destroys bone tissue, worsens the condition of the skin, teeth, and causes a disorder of the nervous system. Replenish macronutrient deficiency products help. Some of them contain chemical additives that sometimes seriously impair health..

Harmful food with phosphates:

• bread;
• sweets;
• fast food;
• sausages;
• ham;
• chips;
• instant coffee;
• Coca Cola;
• processed cheese;
• canned vegetables;
• powdered milk;
• frozen convenience foods.