Phosphorus is an essential mineral that plays a critical role in various bodily processes, particularly in the formation and maintenance of bones and teeth. This nutrient is abundantly found in foods such as bran, seeds, and cocoa. Below, we outline the foods that are particularly high in phosphorus.
Phosphorus exists in both organic and inorganic forms and is characterized by three allotropes in nature: red, white, and black. In biological systems, phosphorus is predominantly present in the form of phosphate, which is bound to nucleic acids and proteins.
Approximately 80% of the phosphorus in the human body is stored in mineral form within bones and teeth, while the remaining phosphorus is distributed throughout the blood, brain, collagen, and muscle tissue. The absorption of phosphorus occurs in the small intestine and is enhanced by the presence of vitamin D.
A deficiency of phosphorus in the body may arise from various factors, including gastrointestinal disorders, vitamin D deficiency, renal dysfunction, or excessive alcohol consumption. Symptoms of phosphorus deficiency can include brittle bones, neurological and muscular issues, fatigue, stunted growth, asthma, and loss of appetite. Conversely, an excess of phosphorus may result in complications such as soft tissue calcification and renal problems.
Recommended Daily Intake of Phosphorus
According to the Italian Population Nutrient and Energy Intake References (LARN), established by the Italian Society for Human Nutrition (SINU), the recommended daily intake of phosphorus for adults is 700 mg. This requirement increases to 1250 mg for the elderly and is set at 500 mg for children aged 2 to 3 years.
To meet the daily nutritional needs for phosphorus, adults are encouraged to regularly consume fish, legumes, oilseeds, and small portions of pecorino or other cheeses as snacks. Additionally, cocoa is a significant source of phosphorus; thus, incorporating a small amount of dark chocolate into one’s diet can help ensure adequate intake of this essential nutrient.
Ten Foods Rich in Phosphorus
Phosphorus is primarily found in whole grains, nuts, cocoa, cheese, and dried fruits, among other foods. Below is a list of ten foods that are particularly rich in phosphorus:
- Bran
- Seeds
- Wheat germ
- Cheese
- Brewer’s yeast
- Dried fruit
- Amaranth
- Soybeans
- Cocoa butter
- Beans
