Phosphorus is an important mineral present in every cell in your body, according to Medline Plus. Your bones and teeth need phosphorus to form properly, plus it helps your body to use carbohydrates and fats and make protein for growth. Muscle contractions, kidney function and nerve conduction all require phosphorus, and it also helps you maintain a regular heartbeat.
Meats and Fish
Meats are a rich source of phosphorus, which is concentrated in protein-dense tissues like muscle. Fish such as halibut and salmon, according to the Linus Pauling Institute at Oregon State University, are a better source than land mammals, but beef and turkey are also high in phosphorus. Other protein sources, such as eggs, can also be a great source.
Dairy Products
Milk products, especially cheeses, are rich dietary sources of phosphorus. Cheese, because it is made of concentrated milk proteins, has almost twice the phosphorus content of plain milk. Yogurt is also a good source of phosphorus, and has higher phosphorus content than milk alone.
Grains
Whole grains are high in a type of phosphorus called phytin, which is a storage form of phosphorus. However, although the phosphorus content is technically high, according to Medline Plus, you are not actually able to absorb the phosphorus from phytin; it simply passes through your system.
Nuts and Legumes
The Linus Pauling Institute for Micronutrient Research cites nuts and legumes as a good dietary source of phosphorus. Almonds, peanuts and lentils are listed specifically, but phosphorus from these sources is also referenced as being "50% less bioavailable" relative to phosphorus from other sources. Thomas Stearns Lee, NMD, lists other nuts, seeds and legumes as well, including chickpeas, pine nuts, pumpkin seeds, sunflower seeds, walnuts and cashews.
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