Phosphorus, which is essential for bones and teeth, is a mineral that plays a role in many processes in the body and is found in abundance in foods such as bran, seeds and cocoa. Learn which foods are rich in phosphorus.
Phosphorus is a substance found in organic and inorganic substances. Phosphorus has three colors in nature: red, white and black. It is usually found in cells in the form of phosphate or bound to nucleic acids and proteins.
Most of the phosphorus in our body (about 80% of the total) is found in mineral form in bones and teeth, while the rest is found in the blood, brain, collagen and muscle tissue. Phosphorus absorption occurs in the small intestine and is facilitated by vitamin D.
Low phosphorus in the body can be caused by intestinal problems, vitamin D deficiency, kidney problems or alcohol consumption. Phosphorus deficiency can cause brittle bones, nerve and muscle problems, fatigue, stunted growth, asthma and loss of appetite. Excess phosphorus can lead to symptoms such as soft tissue calcification and kidney problems.
Phosphorus: Recommended daily intake
According to the Italian Population Nutrient and Energy Intake References (LARN) developed by the Italian Society for Human Nutrition (SINU), the daily phosphorus intake for adults is 700 mg, while in the elderly it increases to 1250 mg. 11 years old. The dose for children aged 2-3 is mg.
In order to meet the daily nutritional needs of adults, they need to regularly consume fish, legumes, oilseeds and small amounts of pecorino or other cheeses as snacks. In addition, as we will see, cocoa is also rich in phosphorus, so add a small amount of dark chocolate to your diet to get a regular intake of this nutrient. 10 Foods Rich in Phosphorus
As you might expect, phosphorus in foods is primarily found in whole grains, nuts, cocoa, cheese, and dried fruit, but it is not limited to these.
Let’s take a look at 10 foods rich in phosphorus.
- bran
- seed
- wheat disease
- cheese
- brewer’s yeast
- dried fruit
- Amaranth
- soybeans
- cocoa butter
- beans
