You would have heard people say that, “The belly rules the mind.” Therefore, your choice of food determines how healthy you are. As bodybuilding maniacs, men have always been conscious about their daily food consumption. A single plate of food is filled with various food items rich in every nutrient, giving the highest importance to protein. Who would bother consuming phosphorus-rich foods?
What is Phosphorus?
Phosphorus is a chemical element and a mineral that helps in building bones and releasing energy. The recommended daily intake (RDI) of phosphorus ranges from 700 to 1000 mg for men. The updated Daily Value (DV) of phosphorus is 1250 mg. Men belonging to the age category of 19 years and older should not exceed 3000 mg of phosphorus in your diet. A deficiency or an excess of phosphorus in your diet may cause severe health issues, mainly affecting the kidney.
Why are phosphorus rich foods essential?
Consumption of Phosphorus-rich foods is essential for the normal functioning of the body. Phosphorus plays a vital role in the framework of nucleic acids, namely DNA and RNA. Usually, the human body uses inorganic phosphorus in the form of phosphate ions. Phosphates are the basic requirement for every living cell. The cell membranes are made up of a layer of Phospholipids and protein. Every cellular activity takes place with the help of phosphate ions, commonly called Adenosine Triphosphate (ATP), which stores cellular energy.
About 85% of the phosphorus content in your body is found in bones and teeth in the form of apatite. Phosphorus works with Calcium in the process of formation and repair of teeth and bones. Phosphorus in your diet also plays an important role in the normal functioning of kidneys, muscle contractions, and facilitation of nerve conduction.
The deficiency of phosphorus may cause hypophosphatemia and bone diseases like osteomalacia. Improper balance in the concentration of phosphorus and calcium leads to osteoporosis. Hence, the intake of phosphorus-rich foods is highly essential to add phosphorus in your diet.
List of Phosphorus-rich foods:
Usually,protein-rich foods are considered to be foods rich in phosphorus. We are glad to shortlist ten phosphorus-rich foods for a balanced diet.
1. Chicken and Turkey:
Roasted chicken contains higher amounts of phosphorus when compared to boiled chicken. 100 grams of roasted chicken or turkey contains about 40% of the daily phosphorus intake. Chicken breasts consist of 241 mg phosphorus in every 100 grams.
Organs such as the brain and liver of beef are excellent sources of absorbable phosphorus and contribute about 50% of the recommended daily intake. Beef roast and buffalo steak contain 210 mg of phosphorus.
The cooking method brings differences in the amount of phosphorus. Pork has high phosphorus when served as pork tenderloin. Pork chops and Bacon provide low levels of phosphorus. Dry heat cooking preserves over 80% of the phosphorus content.
There are numerous seafood rich in phosphorus. 85 grams of cuttlefish provides 70% of the recommended daily intake. Carp, sardines, scallops, salmon, and mackerel are other phosphorus-rich foods.
4. Beans and Lentils:
Beans and lentils are phosphorus-rich foods that can be consumed by vegetarians. They are also rich in proteins, and they help in reducing the risk of chronic diseases. Navy beans, chickpeas, and small white beans contain 250 mg of phosphorus in a single cup. Boiled lentils contain 51% of the daily phosphorus intake.
5. Dairy Products:
Studies show that about 20-30% of the phosphorus in your diet is from dairy products such as milk, cheese, and curd. Yogurt, skimmed milk, and low-fat cheese are richer sources of phosphorus than fatty dairy products. 50 grams of cheese contain 260 mg of phosphorus.
6. Sunflower and Pumpkin Seeds:
Sunflower, pumpkin, and squash seeds are another category of phosphorus-rich foods that contain about 45% of the daily phosphorus intake. Roasted seeds contain higher phosphorus content in the form of phytic acid, which is hard for the human stomach to digest. Hence, sprouting the seeds and consuming them later helps to break down phytic acid into simpler compounds. They would taste better when you mix them with peanut butter or yogurt.
Nuts are rich in antioxidants and minerals and help in activating the nervous system. Brazil nuts provide phosphorus more than 65% of the daily intake. 100 grams of shelled pistachio nuts contain 500 mg of phosphorus. Almonds contain 440 mg of phosphorus and roasted cashews contain 400 mg of phosphorus. It would be wise to carry a small container of mixed nuts so that you can munch on these healthy snacks to boost the phosphorus in your diet.
8. Bran Cereals and Oatmeal:
The outer layer of whole grains, called aleurone, contains the highest amount of phosphorus. Whole Wheat, Oats, and Rice are foods rich in phosphorus while refined grains are not. Whole wheat provides 290 mg of phosphorus whereas oats and rice respectively provide 180 mg and 162 mg of phosphorus.
Cooked oatmeal contains 142 mg of phosphorus. Cooked Quinoa contains 40% of the daily phosphorus intake, and cooked amaranth provides 52% of phosphorus.
9. Soy and Tofu:
Soybean contains a higher amount of phosphorus than its fermented products. Seasoned and Roasted mature soybeans provide about 90% of the necessary phosphorus. Soy products such as tempeh and natto are foods rich in phosphorus, whereas tofu and soy milk contain less phosphorus. 1 gram of tofu contains 190 mg of phosphorus.
10. Drinks with Phosphate additives:
Who doesn’t like the taste of processed foods? Beverages and processed foods contain phosphorus in the form of phosphates, which is easily absorbable by the body. Processed meat, baked products, and fast food contain added phosphates. Beverages such as Coca Cola and Pepsi contain phosphoric acid that adds phosphorus in your diet. As these processed foods are not healthy, it is advisable to consume natural seeds and nuts for better health.
Limitations of phosphorus in your diet
We have often heard people say, ”Too much of anything is good for nothing.” A higher concentration of phosphorus in the blood causes hyperphosphatemia. The calcium ions from your bones are removed to balance the phosphorus levels in your blood, which results in weaker bones. The prominent symptoms are muscle cramps, joint pains, fatigue, and weak bones.
With the knowledge of the effects of limited or excess phosphorus in your diet, you have to pick the right choice of food. We hope that our list of phosphorus-rich foods will guide you to take the precise decision.