2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Phosphorus is an essential nutrient needed for the proper functioning of cells, for the regulation of calcium, for healthy bones and teeth. It also provides the intake of adenosine triphosphate - a molecule that supplies energy to our cells.
Phosphorus deficiency can lead to decreased appetite, anemia, muscle pain, improper bone formation (rickets), tingling and a weakened immune system. This trace element is found in almost every food and for this reason its deficiency is rare.
The opposite process is observed, in which too much phosphorus is consumed, which causes calcium to be transferred from the bones into the blood in an attempt to restore balance. This transfer of calcium element weakens the bones and can lead to hardening of the internal organs, increasing the risk of heart attack and other cardiovascular diseases.
Some scientific studies show that phosphorus is much easier to absorb when meat products are consumed, and that only half of the phosphorus contained in plant foods can be extracted.
The amount of phosphorus that can be absorbed by the body varies from person to person, and research shows that nutrients from plant sources can bring optimal benefits to our health because they do not contain such a high concentration of the mineral. Listed below are foods high in phosphorus.
Wheat and whole grain pasta contribute a large amount of phosphorus to our daily diet, as well as provide us with much-needed fiber and other dietary "helpers".
Cottage cheese and cheddar - These two different dairy products also supply our body with a large amount of phosphorus. They are a perfect addition to any breakfast menu or can be included as an ingredient in an appetizer. They are low in fat and even commercially available in low-fat cottage cheese, which has even more nutritional benefits.
Peanut Butter - Along with a large amount of protein, peanut butter is a phosphorus-rich food. Nutritionists recommend consuming organic, natural peanut butter in front of sweetened, high-fat variations of the product on the market.
Corn - this popular plant that can be found on any Mexican table, prepared in variations of salad, appetizer or added to a main course, in its many varieties and varieties, also supplies good amounts of phosphorus in the body. Whether eaten fresh or canned, corn can be included in many dishes.
Broccoli - Broccoli is also a phosphorus-rich food. In addition, this type of cabbage gives us an extra palette of healthy trace elements. Green vegetables are generally known to be a powerful antioxidant in fighting toxins in the body, and contain the amounts of vitamin C we need. Some nutrition experts recommend eating green vegetables such as broccoli raw, not cooked, as some of the vitamins and minerals are more concentrated and preserved before heat treatment.
Chicken and poultry - both types of meat contain phosphorus and the right choice of meat may be the best solution when choosing an approach to the individual diet plan.
Sunflower seeds - these almost obsessive-picking seeds also supply phosphorus and help our body, in addition to being fun to eat. Another issue is cleaning them after hatching.
Garlic - Phosphorus is just one of the many healthy ingredients in this historically popular plant, which is so widely used in southern European culinary culture. It gives a spicy taste to almost any food, but is also used in the everyday kitchen.
Nuts and legumes - In addition to peanut butter, other nuts such as almonds, Brazil nuts, cashews contain a good amount of phosphorus. The same goes for all varieties of beans. These foods, in dried and durable forms, can be a good solution for getting nutrients such as phosphorus in the diet, but we must be careful because when stored in the refrigerator, their useful properties are lost.
These are some of the best choices for those who want to include larger amounts of phosphorus in their daily diet. Think about which ones are most useful for your personal nutritional needs and diet schedule. For most people, phosphorus and foods rich in it are relatively easy to find in a balanced and nutritious daily menu.
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