Food Sources of Phosphorus Mineral A Research Report ByMr Allah Dad Khan

Fish

A 3-ounce cooked serving of halibut contains 242 milligrams of phosphorus. Salmon has 252 milligrams per 3-ounce serving. These contain about one-third of your daily recommended amount of phosphorus per serving. Other fish such as cod, tuna, sardines and whiting are all high in phosphorus as well.

Meat

Beef and turkey contain the same amount of phosphorus, 173 milligrams per 3-ounce serving. Chicken has slightly less with 155 milligrams per serving. Each serving of meat has about 25 percent of the daily recommended amount of phosphorus. This source of phosphorus is more easily used in the body.

Nuts and Beans

Beans are the best non-animal food source of phosphorus. Lentils have 178 milligrams per one-half-cup serving. A 1-ounce serving of almonds has 134 milligrams, and a serving of peanuts has 107 milligrams. Phosphorus found in plant products is found in a form called phytate. Only about 50 percent of this form of phosphorus can be absorbed, since phytatecompetes for the same absorption site and reduces the amount absorbed. Vitamin D increases the absorption of this form of phosphorus. Because of this, animal products high in phosphorus are better sources of phosphorus than plant products.

Whole Grains

Two slices of whole-wheat bread contain 128 milligrams of phosphorus. One packet of plain instant oats contains 96 milligrams of phosphorus and cream of wheat contains 95 milligrams per cup. Whole-grain products that contain yeast are more bioavailable and richer in phosphorus than whole-grain products without yeast.

Cottage Cheese or Cheddar -These two different kinds of cheeses also deliver a high amount of phosphorus. Low fat or no fat cottage cheese is best.

Peanut Butter- Along with a large amount of protein, peanut butter is also a phosphorus rich food. Nutritional experts recommend organic, natural peanut butter over sweetened, fat saturated varieties.

Corn -This popular plant in its many varieties also carries phosphorus to the body. Whether fresh or canned, corn can be incorporated into many meals.

Broccoli -Broccoli is also a phosphorus rich food. In addition, it brings a wealth of health resources that green vegetables are generally known for, including antioxidants for fighting toxins in the body as well as vitamin C. Some nutritional experts recommend eating green vegetables like broccoli in a raw form rather than boiled, as some of their vitamins and minerals are more concentrated prior to cooking.

Chicken and Turkey- Both of these contain phosphorus and a lean meat choice can be a good addition to some personal diets.

Sunflower Seeds -These little snacks also deliver phosphorus and are fun to eat, although discarding the shells can sometimes mean a lot to clean up afterward.

Garlic -Phosphorus is only one of the healthy elements in this historically popular plant that has been used so extensively in southern European cultures to provide both flavor and nutrition in daily cuisine.

Rice Bran

Rice bran is commonly used for making a wide range of baked goods such as breads, muffins and cookies. This high fiber food is also used in breakfast cereals. It is an excellent source of this mineral with 100 gm of rice bran having 1677 mg Phosphorus.

Pumpkin Seeds and Squash SeedPumpkin and squash seeds have been regarded as some of the best sources of minerals and other nutrients for a long period of time. The roasted seeds are often added to green salads and sautéed vegetables while they are eaten as snacks as well. The seeds are also added to cakes and cookies to enhance their flavor and taste. Hundred grams of these seeds has 1172 mg phosphorus.

Wheat GermToasted wheat germ is a highly nutritious food and an excellent source of phosphorus. There is 1146 mg phosphorus content in 100 gm of roasted wheat germ. It can be eaten as a snack or can be added to salads, cereals and desserts to enhance their flavor and taste

Sesame Seed

Sesame seeds are highly regarded for their nutty taste and rich nutritional value. Each 100 gm of these seeds contain 774 mg phosphorus, making it a great source for the essential mineral. Sesame seeds are used as the main ingredient for making sesame butter or tahini. They are also added to homemade baked foods like muffins, cookies and bread. Sesame seeds are added to various chicken and vegetable dishes as well.

Watermelon Seed

Watermelon seeds are highly nutritious with their rich vitamin and mineral content. These seeds contain 750 mg phosphorus per 100 gm. Watermelon seeds are generally consumed as snacks after roasting them properly. Their nutty taste makes them suitable to be added to various baked foods.

Brazil Nut

Brazil nuts are very popular for their delicious taste and high nutritional value. These nuts are a good source of phosphorus with 100 gm of Brazil nut containing 725 mg of the essential mineral. Roasted Brazil nuts are commonly eaten as snacks. They are also added to cakes, cookies, chocolates, salads as well as various soups and vegetable dishes.

Oat Bran

It is another excellent source for phosphorus with 100 gm of oat bran containing around 700 mg of the essential mineral. Like rice bran, oat bran is used for preparing a wide range of baked food items such as muffins, breads, cookies and muffins. It is also used in breakfast cereals

Soybeans

Soybeans are highly nutritious and are used in various different foods in different forms. Roasted soybeans are rich in various vitamins and minerals with each 100 gm serving containing 649 mg phosphorus. They are popularly consumed as snacks and are also added to soups and vegetable stews.

Flax Seeds

Flax seeds are packed with numerous essential nutrients like omega-3 fatty acids, vitamin B1, fibers, magnesium and phosphorus. Flax seeds have 642mg phosphorus content in each 100 gm serving. These seeds are often ground to be added to cakes, cookies and muffin. They can also be added to other baked foods like casseroles, pizza crusts and dinner rolls.

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Bacon Bacon is a highly nutritious food with high vitamin B3, selenium and phosphorus contents. A 100 gm serving of bacon provides around 591 mg of phosphorus. However, it also has high cholesterol levels, making it unsuitable for individuals with high risk of various cardiovascular diseases.

Legumes and Nuts- In addition to peanut butter, other nuts such as almonds, brazil nuts, and cashews all contain a good amount of phosphorous, as do many varieties of beans. These foods, in dried and non-perishable forms, can be a good solution for getting nutritional elements like phosphorus into a diet when refrigeration and easy food storage are difficult.

Cashew Nut

The sweet taste, delicate flavor and high nutritional value of cashew nut make it one of the most popular nuts all over the world. There is 593 mg of phosphorus in each 100 gm of this nut. It is consumed both raw and roasted as a snack. Cashew is often added to stir-fried dishes and salads for enhancing their taste and flavor. It is also the main ingredient in the delicious nut butter.

Pine Nut

The edible seeds of various pine species are known as pine nuts. They have high phosphorus content with each 100 gm of pine nuts having 575 mg of the essential mineral. These nuts can be eaten raw or roasted as a snack. They are added to various meat, fish and vegetable dishes as well as baked foods and salads.

Almonds Almonds contain 484 mg phosphorus per 100 gm serving. Although commonly referred to as nuts, they are the seeds of the almond fruits. Like many other nuts and seeds, whole almonds can be consumed raw or roasted as a snack. Additionally, they are used for preparing various foods from baked goods to salads. Almonds are often shredded before they are added to various dishes.

Peanut

Peanuts have many health benefits to offer with their high nutritional value. There is 376 mg phosphorus in 100 gm of these nuts. Peanuts can be sprinkled on sautéed vegetable and chicken dishes as well as salads for enhancing their taste and flavor. Peanuts are also used in various beverages and baked food