Phosphorus is an essential nutrient that helps form strong teeth and bones, metabolize fats and carbohydrates and create proteins within the body, states MedlinePlus. This naturally-occurring element also assists the function of B vitamins, is important for the contraction of muscles, and the proper function of the kidneys, heart and nervous system. We obtain phosphorus through the food we eat and several sources of dietary phosphorus are available.
Seafood
Both fish and shellfish can provide a high amount of phosphorus in the diet. Saltwater fish, such as halibut, cod, tuna, whiting, sardines and salmon, provides around one third of the daily required intake of phosphorus for every 3 oz. of fish consumed according to the Linus Pauling Institute. Shellfish, including squid, clams, oysters, lobster, scallops and crab are also high in the mineral.
Meats and Dairy Products
Protein in the form of meats also contain phosphorus. Lean beef, turkey and chicken all have between 150 and 175 mg of phosphorus per 3 oz. serving. The University of Illinois indicates that some meat producers add brine to their meat products, which contains phosphorus in the form of alkaline phosphates. This food additive acts as a preservative, increases the moisture level and improves the appearance of meats. Cow's milk, whether whole, reduced fat or nonfat, are also high in dietary phosphorus. Some aged cheeses, such as Camembert, cheddar, blue, edam, swiss cheeses are also good sources of phosphorus.
Other Sources
Many carbonated beverages, particularly cola drinks, contain phosphorus as phosphoric acid. According to the Linus Pauling Institute, 12 oz. of a typical carbonated cola drink contains 40 mg of phosphorus or a little over 15 percent of the daily recommended intake for this mineral. Nuts containing adequate amounts of phosphorus include almonds, cashews, walnuts, peanuts, and pistachios. Brazil nuts top the list, with just 10 average-sized nuts providing around one quarter of the daily requirement of the mineral. Other sources include lentils, beans and whole grain breads and cereals, although these plant-based sources are far less available than animal-derived food products.
