7 foods to boost your phosphorus intake

We rarely hear about phosphorus, though it’s an essential mineral the body needs to work properly.

Phosphorus is crucial for your muscles, bone health, teeth, skin, nails, and hair. It also helps to keep your digestion healthy and your energy levels high.

Getting enough phosphorus is vital, but don’t overdo it. People who have extremely high phosphorus intake often suffer from kidney disease.

If you are looking for some natural ways to boost your phosphorus intake, here are 8 foods to incorporate into your meal plan.

1. Quinoa
Quinoa is a superfood that is a bit underrated these days. It is packed with essential nutrients, including phosphorus, and provides you with many health benefits. Quinoa contains no gluten yet is rich in protein, magnesium and fiber. It is low in cholesterol and sodium and a good replacement for cereals and rice. I usually use quinoa in my salads and with chicken, though it tastes delicious on its own too.

2. Fish
Fish is a popular source of phosphorus. Fish such as tuna, cod, sardines and salmon are plentiful in vitamins, minerals, and macronutrients, including omega 3 fats, B vitamins and protein. Grilled fish is the healthiest option, though you can use your favorite fish in any meal. Fish is good for your heart, bone and brain health. It may also help people with diabetes control their blood sugar levels. This is just one of the best sources of phosphorus, so keep on reading…

3. Legumes
Legumes such as lentils, soy, chickpeas, and peas are all rich in phosphorus, potassium, B vitamins, and protein. Since legumes are high in fiber, it’s crucial to consume them in moderation. Eating too much legumes can cause some digestive issues and bloating. You can use legumes in soups, salads, stews, or as side dishes.

4. Plain yogurt
Phosphorus is found in many dairy products, but plain yogurt is probably the best option. Yogurt is richer in minerals, vitamins, vitamin B12, and probiotics than cheese or milk. If you don’t like plain yogurts, don’t buy fruit-flavored yogurts at the store. You can always make your own ones without any added sugars, flavorings and additives. Just add your favorite fruit or berries to plain yogurt or blend them to create a healthy version of store-bought fruit-flavored yogurt.
5. Nuts
Walnuts, hazelnuts, almonds, peanuts, pistachios, cashews and macadamias are high in B vitamins, heart healthy fats, amino acids, and vital minerals such as phosphorus, magnesium, and zinc. Although they are high in fat and calories, they make a great snack, when eaten in moderation. Adding some nuts to your yogurt or smoothie is a delicious way to boost your phosphorus intake.
6. Eggs
Eggs are so versatile and so healthy that it’s hard to avoid eating them at all (yes, I know many people who don’t eat eggs and they are not vegetarians). Eggs are an excellent source of phosphorus as well as other essential vitamins and minerals that are good for your bones and muscles. Plus, eggs are rich in B vitamins and protein that may help with weight loss. Hard-boiled eggs, omelets, and scrambled eggs are all healthy options that will help you boost your phosphorus intake. You can also use eggs in any other meal you like.
7. Beans
All beans contain phosphorus, protein, biotin and magnesium, which keep your heart, digestion, bones, hair, skin, and nails healthy. Some people claim that eating beans regularly helps them feel better and have a good mood all day long. I love green beans but regular beans are great too. You can add some to soup to improve your phosphorus intake.