Minerals are important for health, and phosphorus is particularly essential because the human body requires more of it compared with all other minerals after calcium. Phosphorus builds bones and teeth, and every cell uses it for metabolic processes. A low level of phosphorus in the body is rare because many foods provide ample amounts, but certain conditions, such as diabetes, alcoholism, Crohn's disease and celiac, increase the body's need for phosphorus. Provide concentrated dietary sources to increase the level of phosphorus in your diet.
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Grains
Include more grains in your diet to increase your phosphorus consumption. Grains, such as enriched cornmeal, provide a particularly high level because manufacturers add extra minerals to its composition, which improves its nutritional value. One cup of enriched cornmeal provides 860 mg of phosphorus, which is 86 percent of the 1,000 mg the Food and Drug Administration recommends. To increase cornmeal in your diet, make grits for breakfast, bake polenta for dinner or add it to pizza dough and pancakes. Additional grains that provide a high level of phosphorus include oats, enriched white rice and wheat bran cereal.
Meat
Meat is a rich dietary source of phosphorus. Including more meat in the diet is not a typical health recommendation because much of it contains saturated fat that clogs arteries and causes heart disease. However, some meats have a lean composition and are healthier. A cup of lean turkey provides 298 mg of phosphorus, or 30 percent of the FDA daily value, and pork loin, which is a lean cut, provides 229 mg, or 23 percent.
Dairy
Dairy products provide concentrated sources of phosphorus, along with calcium and vitamin D, nutrients that work together to build bones and teeth. A convenient source of phosphorus is yogurt. An individual 8 oz. serving provides 327 mg, or 33 percent of the FDA daily value. A cup of chocolate milk provides 258 mg of phosphorus, or 26 percent of the amount you need each day, and a cup of cottage cheese provides 368 mg, or 37 percent of the daily requirement.
Seafood
The American Heart Association recommends including two servings of fish in the diet each week because it provides cardiovascular benefits. An additional reason is its high phosphorus content. A fillet of halibut provides 456 mg, or 46 percent of the daily value; a 3 oz. serving of sardines provide 417 mg, or 42 percent of the daily requirement; a serving of Alaskan king crab provides 238 mg, or 24 percent of the FDA recommendation; and 3 oz. of salmon provides 491 mg, or about half of the daily value.
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