Every cell in your body needs phosphorus to work properly, and the protein collagen is essential for your bones, tissues and skin. You can get all of the phosphorus you need from foods such as meat and dairy. Collagen occurs mainly in meat, though some collagen breaks down during cooking. You should not have a problem getting enough collagen or phosphorus from food, unless you follow a vegan diet or have a digestive disorder.
Collagen
Collagen is one of the most common animal proteins. In the human body, it makes up around 30 percent of all protein; however, as nutrition scientist Kuniko Takahashi points out in a 2009 article in "Telegraph," eating collagen-rich foods won't necessarily increase the amount of collagen in your body. Most meat contains collagen. The collagen in beef steaks, for example, is partly responsible for keeping the meat firm and elastic. High-collagen meat may taste tough. Cooking helps to break down the collagen .
Lysine
Proteins consist of amino acids. Collagen is formed partly from the essential amino acid lysine. A lysine deficiency may cause feelings of fatigue, unsteadiness, bloodshot eyes and anemia; however, you're unlike to develop a lysine deficiency -- unless you're a vegan who doesn't eat lots of beans and pulses. Lysine occurs in high quantities in red meats, oily fish, beans and tofu. Cheese also contains lysine, particularly Parmesan, according to the University of Maryland Medical Center. A 1-oz. piece of Parmesan contains almost a gram of lysine.
Phosphorus
The U.S. Food and Drug Administration recommends a daily value of phosphorus totaling 1,000 mg. As well as playing a vital role in bone health, phosphorus helps the kidneys to filter out impurities and helps keep your blood pressure stable. The best sources of phosphorus are red meats and animal products. For example, a 3-oz. piece of top sirloin beef steak contains around 178 mg of phosphorus. That's close to one fifth of your suggested daily phosphorus intake.
Vegetables Sources
Vegans avoid all animal products, including cheese, eggs and milk. This means that both phosphorus and collagen are harder to get through the diet; however, even vegans aren't likely to lack phosphorus. Phosphorus also occurs in many plant-based foods, such as whole grain bread, dried apricots, garlic and potatoes. People with digestive conditions such as Crohn's disease or people suffering from alcoholism are most at risk of a phosphorus deficiency.
References
- USDA National Nutrient Database
- Mayo Clinic; What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky, R.D., L.D.; May 6, 2010
- MedlinePlus; Collagen Vascular Disease; Feb. 9, 2011
- Linus Pauling Institute; Phosphorus; Jane Higdon, Ph.D.; April 2003
- "Telegraph"; Japanese Eat Collagen in Attempt to Stay Young; Danielle Demetriou; Jan 12, 2009
- University of Maryland Medical Center; Lysine; July 15, 2010
