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Common food sources of phosphorus and its importance
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Wednesday, 29 July, 2020, 15 : 00 PM [IST]
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Chef Karann Talwar
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After calcium, phosphorus is the most abundant mineral in the body, but seldom do we think of it. Little do we realise that the way to adequate phosphorus levels lies right on our dining table.
Phosphorus an essential mineral credited with healthy smiles, bone strength, and the energy needed to get through each day. It plays a crucial role in the health and vitality of our bones and teeth, while also helping us to create energy and new cells.
Phosphorus works other nutrients, especially calcium, to build healthy bones and teeth. It also helps maintain normal acid/base balance, supports growth, and is involved with the storage and use of energy. Moreover, phosphorus is an essential nutrient required for proper cell functioning, regulation of calcium, and for making ATP (adenosine triphosphate) a molecule which provides energy to our cells.
A deficiency of phosphorus can lead to lowered appetite, anaemia, muscle pain, improper bone formation (rickets), numbness, and a weakened immune system. Phosphorus is found in almost every food, and as such, a deficiency is rare. Conversely consuming excess phosphorus causes the body to send calcium from the bones to the blood in order to restore balance. This transfer of calcium weakens bones and can cause calcification of internal organs, increasing the risk of heart attack and other vascular diseases.
What Are The Foods Rich In Phosphorus?
The top dietary sources of phosphorus are:
Lentils
High in protein, lentils are one of the healthiest foods you can lay your hands upon. 1 cup contains 866 mg of phosphorus meets 87% of your daily phosphorus requirement.
Lentils also contain fibre, potassium, and folate – all of which contribute to heart health. The folate can also aid in pregnancy and prevent neural tube defects in newborns. You can use lentils, especially the red variety, in Indian dals and purees. Or use green salads to top your evening vegetable salad.
Egg
An egg is a good source of phosphorus. However, different parts of the egg hold a different quantity of phosphorus. For example, a whole egg contains 6g of protein and 86mg of phosphorus, whereas egg white from one large egg contains 3.6 g protein and 5mg of phosphorus, indicating that the bulk of phosphorus in the egg is in the yolk. Whole eggs are the best. You can also slice whole eggs and add them to your salads.
Milk and Yogurt
Milk and yogurt are the surefire way to get an excellent source of calcium, a crucial player alongside phosphorus in bone and teeth health. Dairy foods have a more balanced calcium-phosphorus ratio and are thus right phosphorus-rich foods. A 150g serving of low-fat plain yogurt provides 40 per cent of our daily phosphorus requirement. Similarly, milk, a complete meal in itself, is a balanced source of phosphorus. For example, a 200ml glass of milk provides more than half the daily phosphorus requirement of a 6-year-old child and about 36 per cent of the daily requirement of an adult.
Quinoa
Gluten-free and a good source of protein and fibre, quinoa is a smart go-to for salads and sides. It is also gluten-free and is recommended for people who are on a gluten-free diet. Quinoa is most famous for being one of the only plant foods that supply complete proteins, offering all necessary phosphorus amount in a healthy balanced diet.
Chickpeas
A good source of protein, chickpeas fall just shy of qualifying as an “excellent” source of phosphorus. Plus they are also packed with zinc, fibre, and garbanzo! It plays a vital role in maintaining acid-base balance within the body as a part of the body buffering system. It also contains several key vitamins and minerals.
Swiss Cheese
Probably the best thing about Swiss cheese is its probiotic content. A particular probiotic it contains (called P. freudenreichii) is known to enhance longevity. One slice contains 159 mg of phosphorus meets 16% of your daily phosphorus requirement. And like most dairy products, the cheese is suitable for your bones. It also contains a good amount of vitamin A that improves skin and vision health. You can have Swiss cheese by spreading it on your breakfast toast.
Corn
Brimming with vision-bolstering lutein and zeaxanthin, corn is a crowd-pleasing addition to salads and soups and the ultimate summer accompaniment. Whether fresh or canned, corn can be integrated into many meals.
Tuna
It’s the omega-3s, again because of which tuna is an excellent food for heart health. It also is low in calories and high in protein – which is why you can make it your regular protein source instead of those unhealthy fatty meats. But with tuna, and with fish in general, be aware of the mercury content. White tuna is particularly high in mercury.
Chicken Probably the favourite food of many. Chicken is loaded with protein that helps build muscles and maintain the skeletal tissues. It also is an excellent source of selenium that can fight cancer and other degenerative diseases like heart disease and infections. Sliced chicken can be added to vegetable salads for a tasty treat.
(The author is MD and the gastronome chef, Kitchen Kraft Luxury Catering, New Delhi)
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