Where is the phosphorous? 11 foods other than seafood are high in phosphorous
Where is the phosphorous? ? If you ask this question, you will find that the majority will automatically answer that it is found in seafood, as many people overlook the many food sources in which phosphorous is present, and its wonderful benefits can be obtained for the health of the entire body, and today, dear readers, we will answer the question of where is phosphorous? Among the foods we give you the most sources of nutrients that they contain.
What is phosphorous?
Phosphorous is one of the most important components for the health of the body, especially the human bones, which means that without adequate amounts of this mineral, the body cannot function normally, as it is the second most important mineral for bone health after calcium .
Phosphorous and phosphate are sometimes confused, but they are actually two different things, because phosphorous is an element while phosphate is a phosphorous-containing salt.
Where is the phosphorous?
Many people think phosphorous is only found in seafood , but there are many foods you can eat to get phosphorous, including the following:
- One cup of fried chicken or turkey contains about 300 milligrams of phosphorous, which is over 40% of the recommended daily value.
- Organ meats such as liver Chicken liver contains 53% of the recommended daily amount of phosphorous per 85 grams.
- Many seafood contains phosphorous, 85 grams of sardines contain 59%, 85 grams of oysters contain 41% of the daily value and the same amount of carp contains 64% of the recommended value of phosphorous.
- 28 grams of Romano cheese contains 30% of the daily requirement of phosphorous.
- One cup of skim milk contains 35% of the recommended daily allowance.
- 1 ounce of sunflower seeds or pumpkin seeds is about 45% of the daily value.
- Half a cup of cashews , almonds or pistachios contains at least 40% of the recommended daily value of phosphorous.
- Whole-grain wheat contains the most phosphorous (291 mg or 194 grams per cooked cup), followed by oats (180 mg or 234 grams per cooked cup) and rice (162 mg or 194 grams per cooked cup).
- One cup of thistle muesli contains 52% of the recommended daily allowance.
- One cup of cooked quinoa contains 40% of the recommended daily amount of phosphorous.
- One cup of cooked lentils contains 51% of the recommended daily amount.
- Baked or stored soybeans contain more than 100% of your daily phosphorous needs per 3/2 cup.
Food with added phosphates
While phosphorous is found naturally in many foods, some processed foods also contain significant amounts of it in the form of added phosphate salts.
Phosphate supplements cover nearly 100% of the daily requirement. Excessive phosphorous intake has been linked to bone loss and an increased risk of death. Therefore, you should not consume more than the recommended amount each day. Foods with added phosphates include:
- Processed meats such as lamb and processed chicken products.
- Cola drinks that contain phosphoric acid.
- baked goods, cakes and pies containing phosphate as a leavening agent.
- Fast food A study of an American fast food chain found that more than 80% of the items on the menu contained extra phosphate.
- Instant foods such as quick-cooking frozen chicken nuggets.
Read also: Where does calcium occur? The main plant and animal sources of calcium.
Side Effects of Excess Phosphorous
Although there are not many cases of phosphorous allergy, some of the side effects that can occur are:
- Joint and muscle pain.
- Vitamin D absorption problems .
- Effects on kidney health.
- Strengthening organs and tissues.
- diarrhea ;