An average person contains a little less than 1 kg of phosphorus, about three quarters of which is present in bones and teeth in the form of apatite. Phosphorus is essential part of all body cells. Phosphorus helps
- releasing energy
- regulating protein activity
Deficiency in phosphorus unlikely because it is added in many commercial foods and it is a key element in all plant and animal cells.
High intake of phosporus without adequate calcium may cause demineralization of bone. The demineralization of bone is one factor in osteoporosis. So high phosporus low calcium diet may lead to osteoporosis. Luckily, most of the food high in phosphorus are also high in calcium.
Sources of Phosphorus:
| Food / 100g | Amount (mg) |
| Pumpkin seeds, roasted with salt added | 1171 |
| Sunflower seeds, dry roasted with salt added | 1156 |
| Oat bran, raw | 734 |
| Cornmeal, self-rising, degermed, enriched, yellow | 623 |
| Wheat flour, white, all-purpose, self-rising, enriched | 595 |
| Sardine, canned in oil, drained solids with bone | 490 |
| Beef, variety meats and by-products, liver, pan-fried | 485 |
| Wheat flour, whole-grain | 346 |
| Buckwheat flour, whole-groat | 337 |
| Swordfish, cooked | 337 |
| Tuna, light, canned in oil, drained solids | 312 |
| Bulgur, dry | 300 |
| Flatfish (flounder and sole species), cooked | 289 |
| Halibut, cooked | 285 |
| Cooked salmon, sockeye | 276 |
| Blue crab, canned | 260 |
| Condensed milk, canned | 253 |
| Soybeans, boiled without salt | 245 |
| Haddock, cooked | 241 |
| Rockfish, cooked | 228 |
| Pearled barley, raw | 221 |
| Stewed chicken, meat only | 204 |
| Roasted duck meat | 203 |
| Ricotta cheese, part skim milk | 183 |
| Lentils, boiled without salt | 180 |
| Chickpeas (garbanzo beans, bengal gram), boiled without salt | 168 |
| Cottage cheese, lowfat, 2% milkfat | 163 |
| Ricotta cheese, whole milk | 158 |
| Plain yogurt, skim milk, 13 grams protein per 8 ounce | 157 |
| Rice, white, long-grain, parboiled, enriched, dry | 145 |
| Baked beans, canned with franks | 104 |
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