Phosphorus is a mineral that occurs in every cell in your body, primarily your bones and teeth. It is important for the production of healthy bones and teeth, metabolism of carbohydrates and fat, and formation of protein for proper growth, repair and maintenance of cells and tissues. Phosphorus also plays a role in healthy nerve conduction, kidney functioning and heart health. Many of the foods you eat may contain this important mineral. According to the Linus Pauling Institute, the recommended daily intake of phosphorus for adults is 700mg per day.
Animal Proteins
Meat, fish and dairy products are rich sources of phosphorus. According to the Linus Pauling Institute, an 8-oz. serving of skim milk contains 247mg of phosphorus, while an 8-oz. serving of nonfat yogurt contains 385mg. Cheese, such as mozzarella, is also a good source. Beef and whole eggs are good sources of phosphorus, with a 3-oz. serving of beef supplying you with 173mg of phosphorus, and a whole egg supplying you with 104mg. A 3-oz. serving of chicken can give you 155mg of phosphorus, while fish, such as halibut and salmon, can give you 242 to 252mg of phosphorus in a 3-oz. serving.
Nuts, Seeds, Grains and Lentils
Phosphorus is a component of many plant-based foods in a form called phytate or phytic acid. According to the Linus Pauling Institute, you can only use 50 percent of phosphorus from phytate because you do not have the enzymes that free phosphorus from phytate form. Plant-based sources of phosphorus can still be healthy additions to your diet. Nuts and seeds can supply you with phosphorus. A 1-oz. serving of almonds contains 134mg of phosphorus, while 1 oz. of peanuts contains 107mg. Lentils can also supply you with phosphorus with 178mg per 1/2 cup, cooked. Grains, such as whole-wheat bread and enriched-wheat bread, are also sources, supplying 57mg and 25mg of phosphorus, respectively, per slice.
Carbonated Beverages
Polyphosphate food additives contain phosphorus and are consumed in soft drinks as phosphoric acid. According to the Linus Pauling Institute, a 12-oz. serving of a carbonated cola drinks contains 40mg of phosphoric acid.
