Excellent Food Sources of Phosphorus

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Excellent Food Sources of Phosphorus

Phosphorous is very important because the membrane of every single cell in your body is made up of it. Much of the mineral in your body can also be found in the bones as it helps keep them strong. Phosphorous is also one of the key components to the production of energy your muscles can use.

Deficiency in phosphorous can lead to health problems such as weak or improperly formed bones, muscle fatigue and pain, anemia, weakened immune system and even loss of appetite. The good news is it can be very rare for you to end up with phosphorous deficiency. That’s because you can easily obtain this mineral from various food sources.

Below you will find the top food sources of phosphorous. Include them in your everyday diet and you can be spared from the need to pop a supplement in your mouth just to keep deficiency in phosphorous at bay.


Consuming a 28-gram serving of pumpkin or squash seeds allows you to obtain as much as 35% of your daily requirement of phosphorous. Many other seeds also supply your body with good amounts of the mineral, such as sunflower, chia, flax and sesame seeds. All of them are also excellent sources of protein, iron and vitamin E.


The consumption of cheese helps make sure that you are getting sufficient amounts of phosphorous. For instance, 28 grams of parmesan cheese allows you obtain 23% of your everyday phosphorous needs. Mozzarella, Gouda, Swiss and edam cheeses are also excellent sources of the mineral. All of them supply your body with protein and calcium too.


In terms of treats from the ocean, one of the best sources of phosphorous is salmon. An 85-gram serving of it yields 32% of your daily value requirement of the important mineral. Other wonderful fish sources of phosphorous include mackerel and tuna, both of which are also superb sources of protein and omega-3 fatty acids good for your cardiovascular health.

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Scallops are other goodies from the sea that supply your body with good amounts of phosphorous. 28 grams of it provides up to 36% of your everyday phosphorous needs. Shrimps and crabs are great sources of the said mineral too. The same is true for clams and mussels that also provide protein, iron, magnesium and vitamins B6 and B12.


If you love snacking on nuts or adding them to salads, oatmeal and yogurt, then you never have to worry about having phosphorous deficiency. That’s because they are wonderful sources of the said mineral. For instance, a 28-gram serving of walnuts packs 20% of your daily phosphorous needs. Pistachios, almonds and cashews are also loaded with it.


An 85-gram serving of pork supplies you with 26% of your everyday requirement of phosphorous. Consuming 85 grams of beef, on the other hand, allows you to enjoy 24% of your day’s need of the mineral. Make sure that you opt for lean cuts of pork and beef to reduce your intake of saturated fats which are bad not only for your figure but also the heart.


It’s no secret that beans are some of the most impressive sources of protein for vegans as well as those who wish to reduce their intake of saturated fats. Consuming beans regularly also allows you to get sufficient amounts of phosphorous. For instance, a cup of chickpeas supplies 28% of your daily phosphorous needs while a cup of kidney beans yields 25% of it.

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