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10 Delicious Foods High in Phosphorus that Promote Tons of Health Benefits

Foods High in Phosphorus

Phosphorus is important for bone formation, energy release, hormone balance, cell repair, protein formation, digestion. Vitamin B activation, and brain function. According to dieticians, the body needs about not more than 4.5 mg/dL of phosphorus every day to perform its functions. Thankfully, there are many foods high in phosphorus that you can eat.

Products that are high in protein are also good sources of phosphorus. There are so many meat and plant products that are rich in phosphorus. However, meat sources are better compared to plant sources because these are easily absorbed by the body.  Listed below are the top 10 foods rich in phosphorus.

1. Scallops

Scallops is a well-known culinary delicacy that can be found all over the world. They are usually breaded and fried or steamed. One serving which is equivalent to four pieces of cooked scallops contains around 400 mg of phosphorus. Apart from phosphorus it also rich in selenium, protein and sodium.

2. Cod Fish

Cod is a flaky fish that is packed with proteins, niacin, phosphorus and B vitamins. One serving contains 202 mg of phosphorus. Most of the time this fish is steamed, fried, breaded and added in soups. Experts believe that it is good for people with heart disease like atherosclerosis.

3. Mushrooms

There are so many types of mushrooms – oyster, enoki, maitake, portabella, and shiitake to name a few. Some varieties contain more phosphorus than the others. Portabella mushrooms contain 182 mg of phosphorus, the highest among all the mushrooms, while enoki contains 3.3 mg, the lowest amount among the edible varieties. Oysters and straw mushrooms contain around 100 mg of phosphorus. The white and maitake variety contain 60 mg and 51.8 mg, respectively.

4. Sardines

Sardines are mostly canned in oil or tomato sauce. It is a classic dish that is very popular in Europe. According to studies, it contains very high amounts of vitamins and minerals. One serving alone of canned sardines in oil contains around 400 mg of phosphorus, while those in tomato sauce have 330 mg.

5. Soybeans

Soybeans is a very popular legume all over the world. It is used to make soy sauce, soy flour, tofu, miso, soy milk and a wide range of other products. This kind of legume contains a whopping 1,116 mg of phosphorus.

6. Pumpkin Seed

Pumpkin is a very hearty vegetable and it is a delicious ingredient used in soups, pies and cakes. Aside from the flesh of the pumpkin, the seeds are also good to eat. The seeds are dried then roasted and salted. The endosperm or the hard covering of the seed is removed to reveal the green edible part. One cup or 227 mg of pumpkin seeds contains 2661 mg of phosphorus.

7. Tuna

Tuna is perhaps one of the largest members of the mackerel family. They are usually harvested from the Atlantic or the Pacific Ocean. The flesh is very tasty and it contains different vitamins and minerals that the body needs. One serving contains equal amounts of phosphorus and potassium. There are different ways on how to prepare tuna.

8. Salmon

Salmon is usually grilled, smoked, or baked. In Japan, it is eaten raw. This fish has gained popularity among health buffs because it contains high levels of antioxidant, Vitamin B12, selenium and vitamin D. Due to high demand, there are some salmon cultured in farms while others are caught in the wild. Wild salmon contain 395 mg of phosphorus, while farmed ones contain around 475 mg.

9. Prawns

Prawns are easy to prepare. They are a well-known seafood in Asia and Europe, and they are often used as an ingredient for dishes like Wonton, Paella, Bisque, Laksa, Pad Thai, Saganaki and Tempura. One serving or 4 oz of prawns has around 350 mg of phosphorus.

10. Chicken

There are a lot of things you can do with chicken. You can have it fried, stewed, pan-grilled, baked, roasted, and grilled. Regardless of how you like to prepare you chicken, you still get plenty of proteins and minerals that can help promote good health. It contains a decent amount of phosphorus, especially in the breast and thigh area. Chicken breast contains 139 mg of phosphorus, while the darker portions have 177 mg. The bony parts of the chicken like the wings and the legs contains around 70 mg of phosphorus.

Takeaway Message

Protein rich foods like meat, legumes and fish also contain a lot of phosphorus. Just be mindful of the portion of foods high in phosphorus that you eat so you don’t consume more than the recommended amount.

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