Phosphorus

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

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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