Calcium and phosphorous are two minerals essential to the proper functioning of your body. Calcium is an important part of bones and teeth, and if dietary intake is insufficient, your bones may become weak. Phosphorous is also a component of bone; additionally, it is part of adenosine triphosphate, or ATP, your body's energy currency. Excessive phosphorous, more common nowadays with increased consumption of processed foods and soft drinks, can reduce blood calcium. As with starting any diet or treatment, always speak with your doctor first.
Oranges
Although not usually among the foods cited for their high calcium content, oranges are a good source of calcium. One medium fruit provides over 50 mg of calcium. Some brands of orange juice are fortified with additional calcium. Additionally, oranges are high in vitamin C, fiber, folate and vitamin A. Oranges are relatively low in phosphorous; one fruit provides a mere 3 percent of the daily value for the mineral.
Cabbage
Cabbage is a cruciferous vegetable, related to broccoli and cauliflower. Varieties include red cabbage, green cabbage and Chinese cabbage, which is oblong in shape with pale green leaves joined to a milky-white base. Sauerkraut is a popular European dish made from fermented cabbage. One-half cup of cooked Chinese cabbage provides nearly 250 mg of calcium, or roughly 10 percent what the average adult requires. Cabbage is an insignificant source of phosphorous.
Cinnamon
Many people use cinnamon to flavor their favorite dishes, but few recognize the nutritious punch packed by this powerhouse. Two tsp. of ground cinnamon contain a mere 12 calories. In addition to being an excellent source of manganese and a very good source of fiber and iron, cinnamon provides over 50 mg of calcium per serving. Cinnamon contains no phosphorous.
Basil
Basil is a fragrant member of the mint family that is high in many nutrients, among them vitamin K, iron and vitamin A. At just under 10 calories, 2 tsp. of ground basil provides 63 mg of calcium and less than 15 mg of phosphorous, which is a mere 1 percent of the day's requirement, making this herb perfectly suited to a high-calcium, low-phosphorous diet.
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