Phosphorus, an essential mineral, is located in every cell in your body. This mineral is needed to produce healthy bones and teeth, convert carbohydrates and fat to energy, support cellular growth and repair and maintain tissues, according to Darwin Deen, M.D. and Lisa Hark, M.S., authors of the book "Complete Guide to Nutrition in Primary Care." Phosphorus also supports healthy nerve, heart and kidney function. A variety of foods such as fish, animal proteins, legumes and carbonated beverages contain high levels of phosphorus.
Salt Water Fish
Consuming approximately 3 oz. of salt water fish two to three times a week can provide you with a high level of phosphorous. According to Tershia D'Elgi, author of the book "What Should I Eat?: A Complete Guide to the New Food Pyramid," salt water fish such as halibut, cod, tuna, whiting, sardines and salmon contain large amounts of salt and phosphorus. Other seafood that is rich in phosphorus includes shrimp, clams, oysters, lobster, crab, mussels and scallops.
Proteins
Animal-based proteins have high levels of phosphorus. Proteins such as lean red meat, turkey, poultry, eggs, whole cow's milk, non-fat cow's milk, mozzarella cheese, salmon and halibut are loaded with phosphorus, according to Steve Blake, author of the book "Vitamins and Minerals Demystified." Blake further states that some lean meats are treated with brine, a phosphorus-based preservative used to keep the meats moist and enhance their appearance.
Nuts, Seeds, Grains and Beans
Many plant-based foods contain large amounts of phosphorus. According to Artemis P. Simopoulos and C. Gopalan, authors of the book "Plants in Human Health and Nutrition Policy," nuts, seeds, grains and beans such as wheat bran, peanuts, almonds, brown rice, navy beans, soybeans and corn contain phytate or phytic acid, a type of phosphorous commonly found in plant-based foods. Simopoulos and Gopalan explain that only 50 percent of phosphorus can be obtained from these foods because your body does not produce the digestive enzymes needed to separate phosphorus from its phytate form.
Carbonated Beverages
Carbonated beverages such as cola, fruit-flavored soft drinks and carbonated energy drinks have high phosphorus levels. According to Joyce Johnson, author of the book "Fluids and Electrolytes Demystified," these beverages are loaded with phosphoric acid, a phosphorus-based preservative that enhances the flavor and helps maintain carbonation. Johnson further states that it is important to limit your consumption of carbonated beverages and phosphoric acid because large amounts can deplete calcium in your body and eventually lead to tooth decay and osteoporosis.
References
- "Complete Guide to Nutrition in Primary Care"; Darwin Deen, M.D. and Lisa Hark, M.S.; 2008
- "Fluids and Electrolytes Demystified"; Joyce Y. Johnson; 2007
- "Plants in Human Health and Nutrition Policy; Artemis P. Simopoulos and C. Gopalan; 2003
- "What Should I Eat?: A Complete Guide to the New Food Pyramid"; Tershia D'Elgin; 2005
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
