Best food groups: Meat, seafood, dairy, nuts and seeds, whole-grain products
Also consider: Parmesan cheese, beef, eggs, chicken, mozzarella
What is phosphorus and why is it so important? Phosphorus is the second-most-abundant mineral in the body, next to calcium. It works in concert with calcium and other minerals to form bone and support cell structure. Most of phosphorus (about 85 percent) is located in bones; the rest is helping the body filter out waste, storing and using energy, and producing the genetic material, DNA.
Documented cases of phosphorus deficiencies (hypophosphatemia) are usually quite rare because of its abundance in the food supply, unless intake is low due to starvation. Hypophosphatemia is also seen in health conditions that cause phosphorus to be poorly absorbed or wasted, such as alcoholism, diabetes, and anorexia nervosa. Deficiency symptoms include loss of appetite, anemia, muscle weakness, bone pain, rickets (in children), osteomalacia (in adults), increased susceptibility to infection, numbness and tingling of the extremities, fatigue, and even death.
Did you know? Matches, tracer bullets, and fireworks are all made from red phosphorus! Other popular uses of phosphorus are to make fertilizer; glassware; and trisodium phosphate, which is used as a cleaner, water softener, and corrosion inhibitor. Calcium phosphate, also known as bone ash, is used to make chinaware and baking powder.
How much is enough?
The DV for phosphorus is 1,000 mg, based on a 2,000-calorie diet.
The UL for adults is 4,000 mg per day and toxicity is not generally seen in healthy people consuming 3,000 mg per day. Elevated phosphorus levels can be seen in unstable hospitalized patients and those with poor kidney function. Aside from being identified on a blood test, there are no symptoms. High phosphate levels can effect bone mineralization and negatively affect blood calcium levels.
Supplements: Not necessary—plenty of foods to meet one's needs.
1. Ricotta Cheese
Technically, ricotta is not even cheese! It is almost entirely made up of whey, a by-product of the cheese-making process. In Italian, ricotta means "recooked"; the whey is originally in liquid form and must be cooked down to make it into ricotta cheese. Nonfat ricotta is also an excellent source of calcium and a good source of vitamin A. Because of its origins in whey, ricotta has a higher biological-value protein than cottage cheese, which is mostly made up from the protein casein. Whey also has higher branch chain amino acid content, which is beneficial for stimulating lean muscle growth.
Did you know?
Soda is a shocker because it's not a significant source of phosphorus as it is often touted to be! For example, one 12-ounce can of a popular cola beverage contains only 69 mg of this mineral; you would need to chug down about three cans for the drink to even be considered an excellent source. Bottom line: Don't look to soda to meet any of your nutritional needs!
2. Soybeans
Although whole soy has the highest level of phosphorus, the content in soy milk is greatly reduced—about half the amount of phosphorus than you would find in cow's milk.
3. Sardines
Sardines are the perfect food for building bones because of their triple threat of calcium, phosphorus, and vitamin D!
4. Beef Liver
The bioavailability (ability to be absorbed) of phosphorus differs, depending on the food source. Research shows that phosphorus absorption is higher from meat sources than from plant sources. Meat in general is high in phosphorus, but other commonly consumed livers did not come close to beef liver.
5. Lentils
Do not eat undercooked (crunchy) lentils; they contain phytic acid, which makes it hard for your body to absorb phosphorus. Undercooked lentils may cause gastric distress, too.
6. Yogurt
A study in Japan found that those adolescents who consumed more phosphorus-rich dairy products, such as yogurt, had the highest bone density, compared to those who didn't consume many dairy products at all. Go with low-fat plain yogurt, for the most nutrition minus the sugar and cholesterol of other varieties.
7. Pumpkin Seeds
Pumpkin seeds are an excellent source of copper, manganese, magnesium, and phosphorus, and a good source of iron and zinc. Animal research suggests that consuming pumpkin seeds regularly helps reduce benign prostatic hyperplasia, otherwise known as a swollen prostate gland. Because of their high phosphorus content, eating pumpkin seeds may help reduce the incidence of bladder stones.
Source: USDA National Nutrient Database for Standard Reference, Release 24