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Phosphorus

Perhaps you have heard that calcium helps with bone and teeth help, but did you know that calcium works with phosphorus to do its job? Your body needs a perfect balance of both calcium and phosphorus for your bones and teeth to be strong. This nutrient also helps protein in maintaining healthy cells. You can call phosphorus a very important wingman.

A deficiency of phosphorus can cause your bone and muscle issues. Long term deficiencies can cause rickets in children and osteomalacia. Osteomalacia refers to a softening of the bones due to a lack of vitamin D, but this contributes to a reduction of how much phosphorus the body can absorb.

Food sources of Phosphorus

Food NameFood TypeServing
Size
% DV (dailly value)
ScallopsAnimal4 oz69
SardinesAnimal3.20 oz64
SoybeansPlant1 cup60
Pumpkin SeedsPlant1/4 cup57
CodAnimal4 oz56
TunaAnimal4 oz54
SalmonAnimal4 oz52
LentilsPlant1 cup51
ShrimpAnimal4 oz50
TempehPlant4 oz41
QuinoaPlant3/4 cup40
Garbanzo BeansPlant1 cup39
TurkeyAnimal4 oz37
ChickenAnimal4 oz37
Navy BeansPlant1 cup37
Pinto BeansPlant1 cup36
Kidney BeansPlant1 cup35
BeefAnimal4 oz34
Black BeansPlant1 cup34
CashewsPlant1/4 cup34
YogurtAnimal1 cup33
Sunflower SeedsPlant1/4 cup33
Sesame SeedsPlant1/4 cup32
TofuPlant4 oz31
Lima BeansPlant1 cup30
OatsPlant1/4 cup29
LambAnimal4 oz29
Dried PeasPlant1 cup28
RyePlant0.33 cup26
MilletPlant1 cup25
Green PeasPlant1 cup23
BarleyPlant1/3 cup23
Brown RicePlant1 cup23
CheeseAnimal1 oz21
PeanutsPlant1/4 cup20
PotatoesPlant1 cup17
BuckwheatPlant1 cup17
AlmondsPlant1/4 cup16
BroccoliPlant1 cup15
Cow's milkAnimal4 oz15
Sweet PotatoPlant1 cup15
SpinachPlant1 cup14
AsparagusPlant1 cup14
FlaxseedsPlant2 TBS13
Mushrooms, CriminiPlant1 cup12
Brussels SproutsPlant1 cup12
EggsPlant1 each12
OnionsPlant1 cup11
Summer SquashPlant1 cup10
BeetsPlant1 cup9
Collard GreensPlant1 cup9
Beet GreensPlant1 cup8
Mustard GreensPlant1 cup8
Swiss ChardPlant1 cup8
CornPlant1 each8
Bok ChoyPlant1 cup7
CabbagePlant1 cup7
FennelPlant1 cup6
TomatoesPlant1 cup6
Turnip GreensPlant1 cup6
CauliflowerPlant1 cup6
CarrotsPlant1 cup6
KalePlant1 cup5
Green BeansPlant1 cup5
StrawberriesPlant1 cup5
Mustard SeedsPlant2 tsp5
Romaine LettucePlant2 cups4
GarlicPlant6 cloves4
MisoPlant1 TBS4
CucumberPlant1 cup4
CeleryPlant1 cup3
Bell PeppersPlant1 cup3
Soy SaucePlant1 TBS3
CuminPlant2 tsp3
Sea VegetablesPlant1 TBS3
ParsleyPlant1/2 cup3
FOOD SOURCES OF PHOSPHURUS

Nutrient Trivia: This nutrient is the BFF of calcium and they work together well. What is it? #eathealthy #healthy

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Nutrient Trivia: This nutrient is the BFF of calcium and they work together well. What is it? #eathealthy #healthy