Foods rich in phosphorus, what they are

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- alimony rich in phosphorus, such as wheat germ, spelled and oats, are important for the health of the organism because they are good for memory, bones and teeth. Let's find out better.

> Properties of phosphorus

> Foods that contain phosphorus

> Daily requirement

> A recipe rich in phosphorus


Wheat germ among the foods rich in phosphorus



Properties of phosphorus

Phosphorus is an important mineral for the health of the organism, it deals with proper functioning of the nervous and muscular systems, body weight regulation, good health of "hard" parts, such as bones and teeth. It is also a fundamental constituent of proteins, enzymes, acids and activates certain vitamins. Its quantity is equal to about 1% of the body weight of the individual, it is found in bones and teeth, but also in muscle tissue and in the brain.

The daily requirement of phosphorus is ensured by a balanced diet, which includes the presence of cereals, seeds, legumes, eggs and other foods of animal origin, dried fruit and fresh fruit. Let's see below which are the foods richest in phosphorus.


Foods that contain phosphorus

Wheat germ
Wheat germ is one of the three constituents of the fruit or grain of wheat, along with the external bran and the enodosperm. Contains good fats, B vitamins, minerals, including phosphorus and magnesium, vitamin E, proteins and phytoactive substancesAnd. On the market it is sold in some kind of small dried flakes, with a neutral flavor and culinary versatility. The best way to consume it remains in yoghurt for breakfast or as a snack, in addition to milk and cereals or in salads, soups and soups after cooking so as not to waste the nutrients with the heat. It is a product that is good for everyone, but it is particularly suitable for children, sportspeople, the elderly and those who follow vegan or vegetarian diets.

Spelled and brown rice
Spelled is a cereal to be rediscovered, precisely by virtue of its fantastic nutritional properties. In addition to fibers, friends of the intestine, it contains vitamins of group B, A, phosphorus, potassium and magnesium. It is a satiating food, which purifies the body and reduces the risk of diabetes, as well as lowering cholesterol levels. Brown rice, in addition to being a mine of essential amino acids, contains B vitamins and up to two times more phosphorus than normal rice; it is also rich in manganese, iron, selenium and zinc.

Among the legumes that contain greater quantities of phosphorus we find soya and its derivatives, chickpeas, peas, beans, lentils and broad beans. A good habit is to consume them fresh or dried, not canned, and combine legumes with cereals, so as to make them a rich source of protein as well. Ideal for vegetarian and vegan diets, they represent an important source of nutrients in the development phase and during pregnancy.

Milk and cheese
Without exaggerating, thanks to the high content of calcium and phosphorus, even milk and its derivatives can be valid allies for the health of teeth and bones. Among the cheeses, grana, pecorino, caprino and gruyere are those that contain the greatest quantities.

Oats and their flakes are rich in cellulose, proteins, mineral salts (phosphorus, iron, calcium, magnesium), vitamins of group B, PP, D, fiber and good fats and essential fatty acids. It is a nutritious food, which the British know well and use in the famous porridge, prepared with slow cooking flakes or oatmeal, whose simple recipe is explained below. Its consumption is excellent in case of depression, physical or psychological fatigue, anxiety, lazy intestine, cholesterol. Excellent during pregnancy and breastfeeding and during the development of adolescents.


You can learn more about the properties and benefits of oats


Dried Fruit
In dried fruit, such as dried figs, raisins, coconut, apricots and dried dates; cashews, walnuts, pine nuts, almonds and pistachios, the greatest amount of phosphorus is concentrated. Get used to using these foods right from breakfast and, by consuming a handful a day, you will ensure your body a daily dose of well-being.

Asparagus is a vegetable rich in vitamins and minerals including phosphorus, calcium, potassium and iron. They are also high in fiber, folic acid, amino acids and low in calories and low in fat. Asparagus is particularly suitable for slimming, diuretic and purifying diets, very useful for eliminating the stagnation of excess fluids in the tissues.

Raspberries, apricots, raisins, watermelons, currants, blackberries and blueberries: these are the fruits that are the richest in phosphorus. Consuming fresh fruit at least a couple of times a day is more than a good habit for the health of the organism.


Daily requirement 

The recommended daily dose of phosphorus averages around one gram per day for adults, dropping to 80 mg in children and 500 mg in newborns. In adolescence and pregnancy, a little more is recommended, about 1,2 grams per day. The recommended intake level of phosphorus is generally equal in grams to that of calcium and it is advisable not to exceed it to avoid annoying symptoms due to an excess of phosphorus.


You can learn more about the symptoms, causes and remedies for phosphorus deficiency


Recipe rich in phosphorus   

English porridge
Ingredients for one person: 30 grams of flakes or oat flour, 1 cup of milk, half a cup of water, 1 tablespoon of sugar and a pinch of salt.

Preparation: pour the oat flakes into a saucepan with the water and a pinch of salt and cook over medium heat, continuing to stir for about 5 minutes. The water must evaporate and the oats reduce to a pulp. Then add the milk and continue cooking for another 3 minutes, when the mixture does not take on the consistency of a creamy gruel. Pour porridge into a bowl, adding fresh fruit (blueberries, bananas, strawberries, raspberries) or dried fruit (raisins and almond flakes), maple syrup or honey.


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