Phosphorus is a mineral we don’t hear too much about, so I’d like to share with you some foods rich in phosphorus that can enhance your health (and beauty)! Phosphorus is an essential element of the human body that aids in everything from energy production to good bone health. It’s also important for strengthening teeth enamel, nails, skin cartilage, and it even improves digestion and muscle strength. Most people get plenty of phosphorus in their diet, and some even get too much that may lead to kidney disease. However, women approaching menopause or who anyone who has a bone disorder may benefit from adding more foods rich in phosphorus to their diet. Take a look at the foods below and if you’re not eating them regularly, consider adding a few to your meals throughout the day.
1 Yogurt
Most all dairy choices are all top sources of foods rich in phosphorus, but consider only using yogurt as your dairy food choice since it is richer in vitamins, minerals, probiotics, and vitamin B12 than milk or cheese.
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2 Eggs
Eggs are another main source of phosphorus that also contain other nutrients to enhance lean muscle and overall good bone health. Eggs contain protein, B vitamins, and essential fats that help increase nutrition even more.
3 Quinoa
Quinoa is rich in B vitamins, magnesium, and potassium, along with amino acids. Try to eat more quinoa instead of wheat, which may irritate the stomach, or prevent minerals like phosphorus and zinc from being properly absorbed.
4 Meat
If you eat beef, chicken, turkey, and pork, your diet is likely plentiful in phosphorus. All of these are top sources of this mineral, (not to mention protein), but be sure you choose antibiotic-free and organic meats whenever possible.
5 Legumes
Legumes like soy (endamame), peas, lentils, and chickpeas are all wonderful sources of phosphorus, protein, B vitamins, and potassium. If you’re new to eating them, start slowly since their high fiber can cause digestive changes quickly.
6 Pumpkin Seeds
Pumpkin seeds are packed with nutritious ingredients such as the amino acid tryptophan, omega 3 fats, protein, B vitamins, potassium, and you guessed it- phosphorus! They enhance your beauty, bone health, and even your mood. Eat an ounce of these seeds a day for the best benefits.
7 Fish
Fish, especially salmon, is one of the top animal foods rich in phosphorus, protein, omega 3 fats, and B vitamins. Eating foods like salmon that offer an array of vitamins, minerals, and macronutrients is one of the easiest ways to increase your health at each meal.
8 Nuts
Nuts are rich in amino acids, B vitamins, and minerals such as phosphorus, zinc, and magnesium. Nuts are also full of heart healthy fats, but do watch your portions to keep your waistline in check. All you need is 1-2 ounces a day to get the benefits.
9 Beans
All beans are rich in protein, magnesium, phosphorus, and biotin. Each of these nutrients contribute to healthier bones, skin, nails, and hair. They also enhance your mood and digestion. Be sure to soak your beans overnight and rinse them before cooking for easier digestion.
As you can see, it’s not too difficult to get a diet with enough phosphorus. Whether you’re a plant-based eater or a meat eater, there are foods rich in phosphorus anyone can eat. Do you eat any of these foods and if so, what’s your favorite way to prepare them?
