Phosphorus and calcium are both important in the formation of bones and teeth, according to MedlinePlus. Phosphorus also works with B vitamins for your metabolism and to provide energy to your body. The best way to ensure you are receiving all the vitamins and minerals you need, including phosphorus and calcium, is by eating a well-balanced diet.
Dairy
Dairy does double duty when it comes to phosphorus and calcium. Dairy is an excellent source of calcium and also provides phosphorus. A half cup of part-skim ricotta cheese has 225 mg of phosphorus and 337 mg of calcium, according to the United States Department of Agriculture. Adults need between 1,000 mg and 1,3000 mg of calcium daily. MedlinePlus advises that if you are satisfying your daily needs for calcium and protein, your diet will also include enough phosphorus. Other cheeses, yogurt and milk are other dairy products that contain both phosphorus and calcium.
Meat and Fish
Protein is another source of phosphorus. Some fish also contain calcium, such as sardines and canned salmon, which both contain soft, edible bones. 3 oz. of canned salmon contains 324 mg of calcium and 252 mg of phosphorus. Adults require 700 mg of phosphorus daily, reports The Linus Pauling Institute Micronutrient Information Center. Pork, beef and poultry contain little to no calcium, but are an important source of both protein and phosphorus. A 3-oz. serving of either beef or turkey contains 173 mg. of phosphorus.
Other Sources
Some cereals and other grain products may be fortified with calcium and phosphorus. However, MedlinePlus notes that the type of phosphorus in fortified grain products is not the type that your body is able to process. Some vegetables, particularly green, leafy vegetables such as turnip greens and spinach, are good sources of calcium and contain trace amounts of phosphorus. If you do not consume dairy, meat and fish, you may want to take a multi-vitamin and mineral supplement to ensure you are receiving enough calcium and phosphorus in your diet.
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