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Phosphorus is one of the main chemical elements for good health. It is not only useful for our body, but also performs a number of vital functions. Among them include:
- The presence of phosphoric acid necessary for the full operation of the muscular, respiratory, musculoskeletal and mental processes.
- Phosphorus has a beneficial effect on the body in genetics, that is all the information in memory, and human health is preserved much better, more and in the long term.
- This component is directly involved in the processes of regeneration, growth and cell division.
- Due to its high content occurs better absorption of essential nutrients and vitamins.
- Improves the condition of bones and teeth.
- Has a beneficial effect on the kidneys and heart muscles.
- Most of phosphorus compounds involved in energy metabolism of the body.
PROPER NUTRITION: how to start step by step
The positive influence of the element on most of the systems of the body leads to medical advice on the introduction in the daily diet of foods high in phosphorus. It is better to follow the correct dosage recommended by the norms of a healthy diet for phosphorus it is comparable with approximately 1500 mg per day. During the period of active physical exertion and pregnancy dosage should be increased to 2000 mg.
An overabundance of useful component leads to negative consequences, especially when consumed from products of artificial origin. Carefully to p need to treat people with diseases in the kidneys, as well as the tendency to allergic reactions or are hypersensitive chemical trace element.
Foods rich in phosphorus
But the content of useful component in a particular product should note that one hundred percent absorption of phosphorus only get by eating fat sea fish varieties. With the introduction of menus of other ingredients the body receives only 75%. While it is best to digest the element of those products, which is approximately equal to the ratio present, and phosphorus and calcium. Among them include: strawberries, beets, bread, from rye flour, peas and other ingredients. Don’t forget about the foods of animal origin, in which phosphorus is contained in the maximum concentration. Protein-rich ingredients contribute to a better assimilation of trace elements. Products with plant-based such as do not possess.
There is also a category of food, where the composition is phosphorus, but it is present in the form of phosphate additives. They are designed to extend shelf life or improve/change the taste of the ingredients. Such supplements are well absorbed and is added to everyday diet to 1000 mg of phosphorus. But when such foods it is necessary to observe moderation, because an excess of the element leads to consequences no less serious than the lack of it. From the processed phosphate products are: marinated meat, soft drinks, pastries, semi-finished products, dishes called “fast food”.
We offer you a selection of natural foods, rich in phosphorus, which allocates the majority of nutritionists.
1. Nuts and seeds
A small portion of nuts (almost 70 grams) as a snack not only nourishes the body but also provides about 40 % of the daily value of phosphorus. For these purposes, recommend eating Brazil nuts, pistachios, walnuts, or pine varieties. Besides nuts provides the body with essential antioxidants and proteins.
This category of useful nuclei include sunflower and pumpkin seeds. 100 grams of pumpkin seeds sun fully cover the daily rate of the element, and contain more than 1,000 mg of phosphorus. But for better release valuable trace element is recommended to soak seeds prior to consumption, because most (80%) present in the seed in the form of phytic acid, which is worse than digest and difficult to digest. Soaking cleaves it and releases phosphorus. Sesame seed and Chia seeds not less useful to the body, and in addition to the phosphorus they contain omega-3 acids, fiber and iron.
2. Crops
When considering products with a high content of phosphorus, it is impossible to say about cereals. In the greater number of valuable the item is concentrated in wheat grits, barley, oats and corn. Since the phosphorus in these ingredients in greater concentration is concentrated in the shell of the grain, then use a better product in its raw form.
Whole wheat grain, namely, the portion 600 grams fills the daily requirement of the element. Corn contains phosphorus at times more, and its flour (1 Cup) includes more than 850 mg. a Dish of oats or rice with a volume of just over 200 grams contains the fifth part from consumption of phosphorus per day. In addition, these crops supply the body tissue and normalize metabolism.
3. Dairy products
Among the dairy ingredients to products with the highest content of phosphorus include milk, yogurt, cheese. They supply the body with up to 40% of the daily value of the useful component. While whole milk has such a high content of the element as its derivatives with a small percentage of fat.
Cheese plate make up for the shortage of phosphorus in the body is not worse than any other dairy ingredient. Parmesan contains about 250 mg of the item is only 30 grams. A little less has goat cheese and mozzarella. In addition, these varieties are not so fat and rich in calcium, and therefore is recommended for the diet.
4. Seafood and sea fish
Among foods rich in phosphorus not take seafood and sea fish. Suggest the menu to include dishes of squid, shellfish or octopus. 70% of the daily value of the element contains only one small portion of these ingredients. For example, oysters (100 grams) contains about 430 mg of a chemical component, and cuttlefish – almost 500 mg.
Consumption of fish and seafood allows you to warn the body against heart disease, as well as compensates the lack of substances such as zinc, iodine, protein compounds and vitamins. Beneficial oysters on the nervous system, and species such as salmon, mackerel or sardines supply the body with essential omega 3 acids.
5. Broccoli
Of vegetables as a product rich in phosphorus entering broccoli. A serving of broccoli per 100g contains 66 mg of the element. In this case it relates to low-calorie ingredients, in addition to phosphorus, cabbage is rich in potassium, zinc, calcium and iron.
Product included in almost all systems of proper nutrition, its useful only if quality is comparable with avocado. Consultants in the field of health and nutrition often recommend eating broccoli raw, but from a long and difficult stage of preparation and is better to refuse. Scalded with boiling water, the product retains the maximum benefit.
6. Chicken or Turkey
Chicken carries almost 40% of the intake of phosphorus per day (300 mg per 100 gram serving). And roast a piece of meat or barbeque is more useful than, for example, cooked meat. A long phase of cooking reduces the content of useful substances by almost a quarter.
Rich chicken group vitamins, selenium and protein. Phosphorus contains more white meat than in dark (in the lower leg, for example). In comparison with pork, chicken breast is much healthier because pork steak with a serving of 85 grams will bring only 25% of the daily value of phosphorus.
7. Bean products
Among legumes also have products with relatively high content of phosphorus, it is beans of several kinds, lentils, and properly cooked soybeans. Red variety of beans contains a little less of the useful component, and white portions (100 grams) has about 30% of the daily value of phosphorus. Only 200 grams of lentils or soy beans fill the stockpiles of chemical component by 50% and 60%, respectively.
The use of these crops lies in the fiber content due to which the legumes frequently recommended for prevention of chronic or cancerous diseases. Increases the concentration of nutrients in the product, the method of its preparation. So bean decided to soak, sprout or ferment. For example, soy beans are better than fry or boil them, than have them in the form of milk made from soy or tofu. When you eat chickpeas or beans varieties Pinto in the body gets approximately 250 mg of phosphorus (from portions of approximately 170 grams).
8. Offal
To the products rich in phosphorus include offal, but not all. Often useful purposes recommend eating food from the liver or brain. For example, boiled cow brains, cooked in a dosage of 85 grams makes up 50% of the recommended daily requirement important for the health of the item.
Recipes with the addition of chicken liver, including pate, make up 53 percent of the same daily allowance. However, these ingredients contain vitamins b and A, of the minerals present in them are iron and other nutrients. Therefore, to dump the offal from the accounts when preparing of a healthy diet is clearly not worth it.
9. Garlic
A divided opinion exists about the use of garlic among connoisseurs of proper nutrition. One can be confused with the unpleasant aroma of the seasoning, and someone uses it in the pump, the first and second dishes. But definitely no denying its healing properties for colds, and as Antibacterials or vegetable that improve the immune system.
Garlic is rightfully occupies a worthy place among the products rich in zinc, phosphorus, vitamin C and iron. It reduces the risk of unwanted deposition of cholesterol, lowers blood pressure, useful in heart attacks, strokes and cancer. And phosphorus in 100 grams of garlic contains just over 150 mg, or compete with him on the content of trace elements in green can only parsley.
10. Peanut butter
To products with obviously high content of phosphorus rank as peanut butter or oil. In addition to the chemical element in the composition of the oil contains fat, protein and useful minerals. This is one of the alternatives for a hearty and nutritious Breakfast. Oil combined with fruit, toast or bread.
You should not have a healthy dessert if you discovered thickeners or stabilizers. His natural taste too sweet, so additional chemical sweeteners are not needed.
See also:
- Top 10 foods high in vitamin A
- Top 10 foods high in magnesium
- Top 10 foods high in potassium
- Top 10 foods with the highest zinc content
- Top 10 foods high in iodine content