Phosphorus is an essential mineral that is stored in the body and necessary for multiple functions in the body. Phosphorus works with other minerals such as calcium and magnesium to promote the growth and development of bones, muscles and tissues. According to the University of Maryland Medical Center, 85 percent of the body's phosphorus stores are in your bones and teeth; the remaining 15 percent can been found through out the body in cells and tissues. Phosphorus is in most foods, so a deficiency is rare, but if you have a poor appetite or are experience vomiting and diarrhea, you may need to talk to your doctor about supplementation.
Grains
All grains contain phosphorus. Sources of grains include bread, pasta, rice, flour, corn flour, barley, bran and oats. Whole grains contain higher amounts of phosphorus in addition to fiber. Whole grains include whole wheat bread, pasta and cereals, bran flakes oat bran, oatmeal and brown rice. Replace refined grains such as white bread, pasta, cereal and rice with whole-grain sources to increase your phosphorus intake. The Dietary Guidelines for Americans 2010 recommend consuming half of your grain intake from whole-grain sources.
Protein and Dairy Foods
Animal protein sources such as meat, poultry, fish, seafood and eggs contain phosphorus. Certain sources are higher than others. Fish and seafood such as oysters, sardines, fish eggs and carp are high sources because you tend to eat the bones or off the shells, which contain more phosphorus. All nuts and nut butters are good sources of phosphorous. Dairy products are rich sources of protein and minerals, including phosphorus, calcium, potassium and magnesium, which all work together to build and maintain strong bones, says the National Dairy Council. Dairy sources include milk, cheese of any kind, cottage cheese, kefir, yogurt and ice cream.
Fruits and Vegetables
Most fruits and vegetables are not good sources of phosphorous. Dried fruits such as raisins, prunes, pineapples and apricots are high sources. Incorporate dried fruits into cereal or salads for additional phosphorus in your diet. Vegetables that contain phosphorus are corn, peas, mushrooms, beans and asparagus. Most other fruits and vegetables contain little to no phosphorus.
Beverages and Other Phosphorus Sources
Chocolate is a rich source of phosphorus. Desserts such as brownies, cake or chocolate ice cream contain more phosphorus than non-chocolaty desserts. Beverages such as hot chocolate and chocolate milk are also rich in phosphorus. Phosphorus in the form of phosphoric acid is the primary ingredient in dark sodas such as colas and pepper beverages. Beer and ale are rich source of phosphorus as well.
