Magnesium and phosphorus are essential minerals required by the body for proper functioning and good health. Both minerals are necessary for a number of physiological roles throughout the body, but are found primarily in the bone. While magnesium and phosphorus are found in many of the same foods, the foods they are most abundant in vary. Consequently, consuming a variety of foods will ensure you meet your recommended needs for both magnesium and phosphorus.
Fruit
Fruits are rich in many vitamins, minerals, phytochemicals and antioxidants. In particular, avocado, kiwi, blackcurrants, breadfruit, dates, guava, banana, mulberries, blackberries, passion fruit, raspberries and pomegranate are examples of fruit rich in both magnesium and phosphorus. For example, one medium avocado contains 58mg of magnesium and 105mg of phosphorus while 1 cup of pitted dates is equal to 63mg of magnesium and 91mg of phosphorus.
Vegetables
Magnesium is part of chlorophyll, the green pigment in plants. Therefore, green leafy vegetables are rich in magnesium. Potassium is also found in such plant foods. Examples of vegetables which are rich in magnesium and phosphorus include: amaranth leaves, taro, artichoke, French beans, Brussels sprouts, okra, lima beans, butternut squash, pumpkin, Swiss chard, peas, potatoes and parsnip. One medium artichoke provides approximately 50mg of magnesium and 88mg of phosphorus while a one cup serving of French beans contains 99mg of magnesium and 181mg of phosphorus.
Whole Grains
Unrefined grains have a high magnesium and phosphorus content. However, the form of phosphorus found in grains is known as phytin, the storage form of phosphorus. Phytin is not readily absorbed by your body due to the lack of digestive enzymes. Therefore, you must consume a large amount of whole grains to meet the minimum daily recommendation for phosphorus. Nonetheless, consuming foods such as brown rice, quinoa, rye, whole wheat bread, oat bran and breakfast cereals contribute to your daily intake of both magnesium and phosphorus.
Nuts and Seeds
Almonds, peanuts, hazelnuts, flax seed, macadamias, cashews, pumpkin seeds, pine nuts and sunflower seeds are good sources of these minerals. One ounce of almonds contains 78mg of magnesium and 134mg of phosphorus. Just 1 oz. of pumpkin seeds provides you with 156mg of magnesium and 333mg of phosphorus. A small amount of nuts and seeds contains an abundance of both magnesium and phosphorus.
Dairy
Milk, cheese, yogurt and eggs are foods rich in magnesium and phosphorus. The main source of phosphorus in your diet comes from protein rich animal products. One cup of low-fat cow's milk contains 24mg of magnesium and 294mg of phosphorus, while a 1-cup container of yogurt has 29mg of magnesium and 233mg of phosphorus. Dairy products are especially abundant in phosphorus.
Protein Rich Foods
Foods rich in protein such as meat, poultry, soy, seafood and fish are sources of magnesium and phosphorus. A 6 oz. portion of lean beef provides you with approximately 32mg of magnesium and 296mg of phosphorus. A 3 oz. serving of sardines contains 40mg of magnesium and 490mg of potassium, while herring provides you with 41mg of magnesium and 303mg of phosphorus. Protein-rich foods are abundant in the minerals magnesium and phosphorus.
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