The phosphorus it is an important mineral for the good functioning of the nervous system and for the teeth and bones. It can be found in cereals, but also in fish, meat, legumes. Let's find out the foods that contain it.
> 1. Properties and benefits of phosphorus
> 2. Which foods contain phosphorus
> 3. Daily requirement of phosphorus
> 4. The 10 foods richest in phosphorus
Pumpkin seeds are among the foods rich in phosphorus
Properties and benefits of phosphorus
The amount of phosphorus total present in the organism corresponds to about 1% of body weight. The greatest amount of phosphorus is found in the teeth and bones; lower amounts are also present in the brain and muscle tissue.
Phosphorus is important for the health of the organism, as it takes care of the proper functioning of the nervous and muscular systems, regulates body weight, makes teeth and bones grow healthy. Furthermore, phosphorus is a constituent of enzymes, proteins, nucleic acids and nucleotides, activates some vitamins and regulates glucose processes.
The amount of phosphorus present in the human body should be equal to that of calcium, the two substances should always be well balanced with each other.
What are the foods that contain phosphorus
A balanced diet is important for regulating daily phosphorus requirements. This is why phosphorus and the daily diet must be combined to grow healthy bones and teeth.
The highest percentages of phosphorus are found in cereal seeds (11 mg / g in wheat germ) and in legumes from 3 to 6 mg / g. Other sources are fish, eggs, meat, grains (1 to 2 mg / g), milk (about 0,9 mg / g) and vegetables (0,4 - 0,7 mg / g).
In this case, the table should not be missing cereals, such as wheat germ, rice flour, spelled; vegetable, such as soybeans and derivatives, chickpeas, peas, beans, lentils and broad beans; fish, such as cod, sea bream, sea bass; milk and cheese; eggs, meat and nuts, such as cashews, pistachios, almonds, pine nuts and walnuts.
Although fruit and vegetables do not contain high quantities, a certain percentage of phosphorus is contained in asparagus, garlic, carrots, tomatoes and cucumbers. Raspberries, apricots, raisins, watermelons, currants, blackberries and blueberries among the fruit. Some minerals, such as calcium in high altitudes or aluminum contained in antacids, negatively interfere with intestinal absorption of phosphorus.
Also find out the symptoms and causes of phosphorus deficiency
Daily requirement of phosphorus
The daily requirement of phosphorus for adults it is 800-1000 mg per day. The recommended doses during pregnancy and breastfeeding are 1200 mg per day. While in children, the daily requirement of phosphorus is:
- 500 mg, children up to 1 year;
- 800-100 mg, 1 to 10 years;
- 1200 mg for teenagers.
The 10 foods richest in phosphorus
- Pumpkin seeds
- Wheat bran
- Skimmed milk powder
- Salted cod
- Poppy seeds
- Wheat germ
- Mustard seeds
What are natural phosphorus food supplements