Taking a balanced diet is very important. If you consume less than your body needs it causes a lot of problems and even diseases, and if you take more than your body needs it can be a concern too. So it is very important to take the right amount of everything in your diet. 

Similarly, eating phosphorus-rich food is very important for your body. It helps your body in a lot of ways and a deficiency of it can cause some serious kidney problems. Here we will talk about foods that are rich in phosphorus and why you need to add phosphorus in your diet? 

What is Phosphorus and Why is it Important?

Just like calcium is important for your bones, phosphorus is a kind of mineral which is found in our bones. It helps to build them and make them strong just like calcium.

Along with strengthening our bones, phosphorus is also important for the smooth running of other body parts. Sometimes when there is an excess of phosphorus in our bodies, our kidneys help to suck and remove the excess phosphorus from our bloodstream. 

If your kidneys do not function properly and clear out the excess phosphorus then it weakens your bones and there is high calcium going to the blood vessels, lungs and other organs. This issue may even result in high blood pressure and even heart stroke. So it is very important to maintain a healthy balance of everything in our body. 

Deficiency of Phosphorus

On the other hand, phosphorus deficiency could be pretty alarming. It may cause some serious issues like the following:

  • Loss of appetite
  • Pain in bones
  • Irregularity in breathing
  • Weakness or tiredness
  • Stiff joints
  • Fragile bones

In children who are still growing, this deficiency may inhibit their growth, they will have weak bones and affect the growth of their teeth.  

There are certain medications which may drop phosphorus levels in your body as a side effect one of them is water pills, so if you think that is something you are experiencing then you can manage phosphorus levels in your body by eating certain foods. 

Here are some recommendations of food that help you manage the phosphorus levels in your body. 

Phosphorus Rich Foods that You will Need 

Here is a list of phosphorus rich foods:

1. Dairy Products

Dairy products like cheese, milk, etc., help provides calcium to your body they are also rich sources of phosphorus for your body. A phosphorus deficiency can be seen in people who are lactose intolerant or have a serious allergy towards dairy products or people who are vegan. So a good alternative for them could be almond milk, cottage cheese or any other vegan alternative, these are low in phosphorus but does the job to provide it for the body’s better functioning. 

2. Beverages

This may come as a shocker but beverages have a high amount of phosphorus. Drinks like beer, cocoa, chocolate drink, and drinks with milk in them all can be great for this deficiency. If you are someone who loves these then it won’t be a problem for you as you will benefit from them. 

3. Foods that are Rich in Protein 

Protein is very important in every person’s diet, whether you are trying to gain weight or lose some you need to take enough protein in your diet to maintain a healthy weight. It also has a lot of benefits for your body which can’t all be discussed here. 

You probably know about the foods have protein like chicken, eggs, fish, etc but some have the highest protein levels and along with that high quantity of phosphorus too. Foods like chicken liver, oysters, sardines are all high in phosphorus.

4. Nuts

If you are looking for a snacking option which will help with your phosphorus deficiency too then nuts are your options. They have high levels of phosphorus which are stored as phytic acid and the best out of them are almonds, walnuts and Brazil nuts. If you want you can even soak them overnight. 

5. Seeds

Certain seeds like pumpkin seeds and sunflower seeds are rich in phosphorus. Smoking them helps you break down the phytic acid in them as it cannot be digested easily by humans. You can even sprinkle them over your food or eat it as a quick snack. 

6. Eating Whole Grains

Consuming whole grains like wheat and oats in your diet have a decent amount of phosphorus in them.

Whole Grains
Whole Grains

Whole grains are better than refined grains as it stops away from the top layer which has the most phosphorus content. It is important to soak or ferment the whole grains before your consumption as it makes them appropriate for human consumption. 

7. Soy Products

Another food source that is high in phosphorus is soy. It can be enjoyed in various forms like baked, soaked, etc. Eating mature soybeans are better as they have the most phosphorus content as compared to immature ones. There are different ways to enjoy soy in your diet and one of the best ways is through tofu. 

8. Beans 

Eating beans and lentils regularly not just provides your body with phosphorus it is also effective against serious diseases like cancer. It can be better consumed by booking, soaking or fermenting them before eating.

9. Seafood

This should be one of the biggest sources of phosphorus and also the tastiest too. You can have sardines, salmon’s, cattle fish etc. These are also great sources of omega-3 fatty acids which protect from various heart diseases, cancer and other chronic diseases. 

10. Other Food Sources

There are certain “junk” foods too that provide your body with ample amount of phosphorus. Foods like candies, chocolates, pizza, muffins etc. So some of your cheat days may include this food and you will have a good argument to back you up too. 

So here were some phosphorus-rich foods that you can include on your diet if you have been diagnosed with a phosphorus deficiency but remember this that you only eat them in right quantities as an excess of anything is bad. 

Also read- Collagen boosting foods