Phosphorus is a mineral which is the sixth most abundant in the body, and makes up about 1 percent of total body weight. While it is found in every cell of the body, about 85 percent of it is in the bones and teeth. Phosphorus is a substance which is responsible for moving nutrients between cells, supporting kidney function and also aids in muscle contraction.
Dairy
Dairy is a significant dietary source of phosphorus, with 8 oz. of skim milk containing 247 mg, which is about 30 percent of the recommended daily intake for both adult men and women. Plain nonfat yogurt contains even more with 385 mg per 8 oz., which is more than half the recommended intake. White cheeses such as mozzarella and Swiss also contain notable amounts of phosphorus.
Poultry
Poultry is a good dietary source for phosphorus. Turkey contains about 173 mg per 3 oz. of cooked meat. This is about 25 percent of the daily recommended intake, with chicken just behind it, containing about 155 mg of dietary phosphorus per 3 oz.
Beef
Beef contains the same amount of phosphorus per 3 oz. of cooked meat as turkey does; about 173 mg. This is about 25 percent of the recommended daily intake for adult men and women.
Fish
Fish such as halibut and salmon both contain more amounts of phosphorus per 3-oz. cooked serving when compared to both poultry and beef. Both of these fish contain approximately 30 percent of the recommended daily intake, salmon having 252 mg and halibut having 242 mg per serving.
Nuts and Legumes
Nuts and legumes also contain dietary phosphorus in adequate amounts. One ounce of almonds, which is about 23 nuts, contains 134 mg of phosphorus, while peanuts contain 107 mg per ounce. In 1/2 cup of cooked lentils there is about 178 mg of dietary phosphorus, which is almost 30 percent of the recommended daily intake for adult men and women.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Dr. Elson M. Haas; 2006
- U.S. National Library of Medicine: Phosphorus
- Oregon State University: Phosphorus
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