Phosphorus is a mineral and this micro nutrient is extracted from most of the food we eat everyday. It helps in movement of muscles, besides maintaining a healthy nervous system. Phosphorus assists in healthy bone development and thus helps the bone development in growing children and also during adolescence. Calcium and Phosphorus go hand in hand as both are essential for teeth development in children. Phosphorus is very important for the synthesis of ATP molecules that generate energy in the cells. Hence Phosphorus plays a vital role in proper cell functioning. Vitamin D plays a critical role in the absorption of Phosphorus and Calcium in the blood.Kidney regulates the level of Phosphorus in the blood by removing the extra amount of Phosphorus. Phosphorus intake may vary from one person to another. A protein rich food is also rich in Phosphorus. After Calcium, Phosphorus is the most abundant mineral in the body. Phosphorus helps body to maintain the water content. Thus, it is imperative that one should have phosphorus rich foods in our daily diet.
Here We List Down The Top 6 Foods Rich In Phosphorus.
Milk And Yogurt
Milk contains nutrients like Calcium, Vitamin D, Protein and Magnesium. Milk and yogurt are a rich source of Phosphorus. Similarly ice creams and frozen yogurt also comes under the list.
Hard Cheese And Cottage Cheese
Blue, feta cheese, Gouda cheese, cottage cheese are a rich sources of Phosphorus. However, the low fat or no fat cottage cheese is considered the best source for phosphorous.
Whole Grains And Bran
Whole wheat grain flakes and baked goods, bran flakes, including whole grain bread, cereals, rice and pasta are also listed as rich sources of Phosphorus and must be a part of one’s daily diet. These are also good sources of fiber and roughage good for the digestive system.
Broccoli is an essential source of phosphorus compared to all the other green vegetables. Apart from this it is also rich in antioxidants and vitamin C. Broccoli is abundantly available in cold climates. Beans and peas are also considered to be a rich source of Phosphorus.
Experts suggest the usage of organic, natural peanut butter over sweetened varieties. Maximum phosphorus content is found in peanut butter with Omega-3 while the chunky and mineral fortified version has the least phosphorus content.
Nuts And Seeds
Nuts such as almonds and cashews contain a good amount of phosphorous. Other ones are pecans, sunflower seeds and walnuts. Nuts are packed with heart healthy vitamins, proteins and are the healthiest of all the foods available. Nuts and seeds are good alternatives, as they are in dried and non perishable form and can be stored easily.
Deficiency in Phosphorus causes Anemia, muscle pain, numbness and low appetite. However, consuming excess phosphorus results in transfer of calcium from bones to the blood stream, hence weakening the bones. Hence we must have diet balanced with Phosphorus.