The 10 Phosphorus Rich Foods that many do not know. In addition, these Phosphorus-Rich Foods bring many health benefits by preventing various diseases, since phosphorus is an essential mineral that the body uses for healthy bone building, energy creation, and the production of new cells.
Although foods that are high in phosphorus are beneficial to most people, they can be harmful when consumed in excess. People with kidney disease may have difficulty removing it from their blood and may need to limit their phosphorus intake . The match is found in most foods, but some foods are especially good sources.
The recommended daily dose for adults is 700 mg, but growing adolescents and pregnant women need more. The daily value was estimated at 1,000 mg but was recently upgraded to 1,250 mg to cover the needs of these groups. Phosphorus deficiency is rare in developed countries, as most adults consume more than the recommended amounts every day. Check it out now The 10 Phosphorus Rich Foods:
Pork is a food rich in phosphorus, for a typical 85 gram portion of beef cooked pork contains 25-32% of the recommended daily value of phosphorus , depending on the pig corte.Costeletas contain the smallest amount of phosphorus while the pork loin contains more. Even bacon is a good source, containing 6% of the daily recommended consumption per slice.
Organic meats, such as brain and liver , are excellent Highly Absorbable Phosphorus Rich Foods . An 85-gram serving of fried-cow brain contains almost 50% of the recommended daily allowance for adults.
The liver chicken, which is often used to make the French pate, contains 53% of the RDI. Organic meats are also Phosphorus-Rich Foods and other essential nutrients such as Vitamin A , Vitamin B12 , Iron and Minerals. They can be a delicious and nutritious addition to your diet.
It is estimated that 20 to 30% of the phosphorus in the diet comes from dairy products such as cheese, milk, cottage cheese and yogurt . Only 28 grams of Roman cheese contains 213 mg of phosphorus (30% of DV), and a glass (245 grams) of skim milk contains 35% of the recommended daily allowance. Low-fat, nonfat dairy products such as yogurt and cottage cheese are great sources of food that are high in phosphorus , while whole dairy products contain the least.
Most nuts are good Phosphorus Rich Foods , but brazil nuts are at the top of the list. Only 67 grams of Brazilian nuts provide more than 2/3 of the recommended daily allowance for adults.
Other nuts that contain at least 40% of the recommended daily amount in 60-70 grams include cashew nuts, almonds, pine nuts and pistachios. They are also great sources of protein, antioxidants and herbal minerals. Consuming them regularly is linked to better heart health .
Like seeds, most of the phosphorus in nuts is stored as phytic acid, which is not digestible by humans. Immersion may help, although not all studies agree.
Sunflower and Pumpkin Seeds:
Sunflower and pumpkin seeds are also one of the Phosphorus Rich Foods because they contain large amounts of phosphorus . 28 grams of roasted sunflower seeds or pumpkin contains about 45% of the recommended daily allowance of phosphorus .
However, up to 80% of the phosphorus found in seeds is in a stored format called phytic acid, or phytate, which humans can not digest. The immersion of the seeds until they germinate can decompose the phytic acid, releasing part of the phosphorus for absorption.
Pumpkin and sunflower seeds can be enjoyed as a snack, sprinkled on salads, mixed in butters and are a great alternative to Phosphorus Rich Foods for people who are allergic to peanuts or nuts .
Chicken and Peru:
A glass (140 grams) of roasted chicken or turkey contains about 300 mg of phosphorus , which represents more than 40% of the recommended daily dose. It is also rich in proteins, B vitamins and selenium. The meat light bird has a little more phosphorus than meat dark, but both are good foods rich in phosphorus .
Baking methods can also affect the amount of phosphorus in the meat . The roasting preserves a maximum amount of phosphorus , while boiling reduces the levels by about 25%.
Amaranth and Quinoa:
While amaranth and quinoa are often referred to as “grains,” they are actually small seeds and are considered pseudo cereals and are one of the Phosphorus Rich Foods . One cup (246 grams) of cooked amaranth contains 52% of the recommended daily intake of adult phosphorus and the same volume of cooked quinoa contains 40% of the recommended daily amount.
Both foods are also good sources of fiber , minerals and proteins, and are naturally gluten-free. As with other seeds, immersion, sprouting and fermentation may increase the availability of phosphorus .
Beans and Lentils:
Beans and lentils are also part of this list of the best Phosphorus Rich Foods , since consuming them regularly is associated with a lower risk of many chronic diseases, including cancer . Only one cup (198 grams) of cooked lentils contains 51% of the recommended daily intake and more than 15 grams of fiber
Beans are also rich in phosphorus , especially chickpeas and sea bean, all containing at least 250 mg per cup (164 to 182 grams). Like other sources of phosphorus, the availability of the mineral can be increased by immersion, sprouting and fermentation of the grains.
The soybeans can be enjoyed in many ways, some higher in phosphorus than others. The soybean mature is a food rich in phosphorus , while the edamame, the immature form of the soybean contains 60% less. The soybeans mature can be seasoned, roasted and enjoyed as a delicious crunchy snack that provides more than 100% of the daily recommended amount in 2/3 cup.
The products of soybean fermented natto , and tempeh and are also good sources of food rich in phosphorus , providing 212 mg to 146 mg per serving of 85 grams, respectively. Most other prepared soy products , such as tofu and soy milk , are not as good sources of phosphorus , containing less than 20% of the recommended daily intake per serving.
Foods with Phosphates Added:
Although Phosphorus-Rich Foods are naturally present in some households, some processed foods also contain large amounts of additives. Phosphate additives are almost 100% absorbable and may contribute 300 to 1,000 mg of the recommended amount of phosphorus .
Excessive consumption of Phosphorus-Rich Foods has been associated with bone loss and increased risk of death, so it is important not to consume much more than the recommended amount. Processed foods and beverages that often contain added phosphates include:
Meat beef, lamb, beef pork and chicken products are often marinated or injected with phosphate additives to keep the meat tender and juicy.
The cola drinks also contain a wide variety of phosphoric acid, a synthetic source of phosphorus . Bakery products: Biscuits, pancakes, toast creams and other bakery products may contain phosphate additives as fermenting agents.
According to a study of 15 large fast food chains, more than 80% of the menu items contained added phosphates.
Phosphates are often added in convenience foods, such as frozen chicken nuggets, to cook faster and improve shelf life. To find out which Phosphorus Rich Foods or prepared and processed drinks contain phosphorus , look for the word “phosphate” in the ingredients area.
The Rich Foods Phosphorus are essential nutrients needed for healthy bones and many other bodily functions. It can be found in many foods, but is especially rich in animal proteins, dairy products, nuts and seeds, whole grains and legumes. Many processed foods also contain phosphate additives used to prolong shelf life or improve taste or texture.
Artificial phosphates and animal sources of phosphorus are more absorbable, while plant-based sources can be soaked, germinated or fermented to increase the amount of absorbable phosphorus .
Although Phosphorus-Rich Foods are good when consumed in moderation, excessive consumption of artificial additives can be harmful to health . People with kidney disease also need to limit their consumption.