Phosphorus: the 10 best plant sources

Il phosphorus it is a nutritional element present mainly in ours bones, alongside calcium, as well as in extracellular fluids and soft tissues of the body.

It is essential in our metabolism and is involved in the vital functions of all living things. But it is wrong to believe that it is only present in fish. The plant sources of phosphorus they are numerous and mainly consist of some types of nuts and oil seeds.


Recommended doses

In adults over the age of 25 the recommended dose of phosphorus is 800 milligrams per day. Infants up to 6 months have a phosphorus requirement of 300 milligrams per day, while from 6 months to 1 year the recommended dose is 600 milligrams per day. Children aged 1 to 10 have a requirement of 800 milligrams per day; from 11 to 24 years the need for phosphorus is equal to 1200 milligrams per day.

Deficiency of phosphorus

Given the widespread use of phosphorus in food, one of its own shortage it is usually rare. In case there is a lack of phosphorus, the consequences of the same can lead to anorexia, mental disorders, alteration of the musculo-skeletal system, alterations in nerve conduction, mental fatigue and physics, difficulty in growing. Phosphorus deficiency can occur in cases of malabsorption, malnutrition and prolonged use of antacids able to bind to phosphorus.

Excess of phosphorus

Un excess in the intake of phosphorus through nutrition it is rebalanced by the renal activity, which allows to avoid an imbalance of the relationship between phosphorus and calcium in body fluids. High levels of phosphorus in the blood can cause a hypocalcemic tetanus crisis.

1) Pumpkin seeds

I pumpkin seeds they not only represent a source of zinc and iron, a food useful for protecting the heart, for intestinal well-being and for regulating the pH, but also one of the richest plant sources of phosphorus. 100 grams of pumpkin seeds contain 1233 milligrams of phosphorus. Roasted pumpkin seeds, both salted and not, in the amount of 100 grams, contain 1174 milligrams.

Read also: Pumpkin seeds: 10 beneficial properties

2) Sunflower seeds

Another very simple source to use to integrate phosphorus in your diet is represented by sunflower seeds, to be considered real seeds of health, along with those of pumpkin. 100 grams of sunflower seeds (salted or unsalted) contain 666 milligrams of phosphorus.

Read also: The 6 seeds of health

3) Anacardi

As for dried fruit, cashews are in first place for the phosphorus content. 100 grams of cashews contain 593 milligrams of phosphorus, a content slightly higher than the phosphorus present in a food of animal origin, such as caciocavallo cheese (590 milligrams) and slightly lower than Swiss cheese (605 milligrams).

4) Dried pine nuts

Here is a tasty, delicious and particularly tasty food, commonly used for the preparation of pesto and to be re-evaluated also for the creation of other dishes, due to its mineral salt content. 100 grams of dried pine nuts have a phosphorus content equal to 575 milligrams.

5) Amaranth

Amaranth is an ancient food that would need to be rediscovered, suitable for the preparation of flans and grains with a consistency similar to the more famous quinoa. It is rich in proteins and mineral salts and is easy to digest. 100 grams of amaranth contain 557 milligrams of phosphorus.

READ also: Amaranth, the "cereal" of the Incas and Aztecs

6) Nights

Among the nuts rich in phosphorus we find walnuts, which must also be counted among the plant foods to be considered as important sources of omega-3, alongside linseed oil and linseed. 100 grams of dried nuts contain 513 milligrams of phosphorus.

READ also: NOci: 5 bizarre varieties that you (maybe) don't know

7) Rye flour

Dark rye flour is the main ingredient for the preparation of black bread, typical of the peasant tradition and still prepared in some regions of your country, especially in the mountainous areas. We should learn to enrich home baking of bread with rye flour. 100 grams of rye flour contain 499 milligrams of phosphorus.

8) Almonds

Almonds, in addition to representing one of the most important vegetable sources of football, next to sesame seeds, they must be considered a source of phosphorus not to be underestimated. 100 grams of almonds contain in fact 484 milligrams of phosphorus.

9) Pistachios

Among the main sources of phosphorus dominates the nuts, i pistachios they represent a particularly beneficial food for health. They are in fact rich in antioxidants, vitamins, beneficial fatty acids and mineral salts, among which we find phosphorus. 100 grams of pistachios contain 469 milligrams of phosphorus.

Read also: Pistachio: all the health benefits

10) Quinoa

La Quinoa it is a food similar to a cereal, but actually belonging to the same family of spinach and beetroot. It has a good balance between proteins and carbohydrates and its protein content is higher than that of wheat, rice and millet. As for the presence of phosphorus, 100 grams of quinoa contain it 457 milligrams.

Read also: Quinoa: properties, uses and where to find it

Consult online the table complete relating to phosphorus in food.

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