Phosphorus is the second largest mineral after calcium, which is abundant in our bodies. Phosphorus plays an essential role in every part of the human organ system, and therefore it is vital to know what are the sources of phosphorus for our bodies. In general, a protein-rich source of food is also usually a food source of phosphorus. Besides, foods with high calcium usually also contain high amounts of phosphorus.
In some scientific studies also said that the body would more easily absorb food sources of phosphorus derived from meat than food derived from plants. Daily phosphorus needs are different for each person. But generally, humans need 1000 milligrams of phosphorus per day. For details, here is a list of the human body’s need for phosphorus per day based on age range:
- Infants aged 0-6 months require 100 mg of phosphorus
- Infants aged 7-12 months require 275 mg of phosphorus
- Children aged 1-3 years require 460 mg of phosphorus
- Children aged 4 – 8 years need 500 mg of phosphorus
- Children ages 9-12 need 900 to 1100 mg of phosphorus
- Adolescents ages 13-18 need 1250 mg of phosphorus
- Adults age 19 and above require 700 mg of phosphorus
What are the sources of phosphorus food?
To meet the body’s need for phosphorus intake, the following lists the food sources of phosphorus that health experts recommend according to daily nutritional needs.
1. Grains and Nuts
Food sources of high phosphorus come from many grains and nuts. The types are quite easy to find in traditional markets or supermarkets. Pumpkin seeds are one of the most top sources of phosphorus food from grains. In every 28 grams of pumpkin seeds contains 345 mg of phosphorus. Also, from the class of beans are Brazil nuts, peas, green beans, red beans.
Cheese is a dairy product that has various models. The best phosphorus is found in Romano cheese. This cheese is made from sheep’s milk, goat’s milk, cow’s milk or a mixture of these types of milk. In every 28 grams of Romano could meet the needs of 28% phosphorus. For the kind of cheese that you can easily find in the market, Parmesan cheese is the highest to meet daily phosphorus needs by 23%. Another cheese variant that is a food source of phosphorus is Mozzarella cheese, better without fat.
The type of fish that is a high source of phosphorus food is salmon. Meanwhile, whitefish and codfish meet the needs of phosphorus in every 85 grams. Tuna and mackerel fish are also top food sources of phosphorus. Fish like tuna also has a high phosphorus content. In addition to fish, water animals that have high phosphorus are shellfish, shrimp, and crabs.
In every 85 grams of beef, it contains 264 milligrams of phosphorus. Some facts also indicate the presence of phosphorus content in poultry such as chicken, quail, duck, and on goat meat.
5. Low Fat Milk Products
One of the low-fat dairy products you can easily find in supermarkets is yogurt and nonfat milk. In each one cup equivalent to 245 grams, yogurt contains at least 385 milligrams of phosphorus.
6. Processed soy products
One of the soy processed products is tofu. In every 28 grams of tofu contains 80 milligrams of phosphorus. However, the content is still lower when compared with soybean type. You can also get phosphorus in many other soybean foods such as soy milk, soy sauce, tempeh.
Those are some food sources of phosphorus that health experts recommend. As above, in fact, all kinds of foods that are typical food contain phosphorus. That’s why rare cases of phosphorous deficiency occur. On the contrary, the excess of phosphorus can cause the body to order the calcium present in your bone to re-flow into the bloodstream, so the bones become weak. The condition can also cause calcification or calcification of organs, and it may even increase the risk of heart attacks and other vascular diseases.
Therefore you need to stay wise in consuming food sources of phosphorus. Balance by adding high-acid fruit intake and drink plenty of water to help neutralize the excess phosphorus in the body.