What food source is the nutrient found in?
Almost all of the food groups contain phosphorus. The best sources
are foods that are high in protein.
These include milk, meat, poultry, fish, and eggs. Legumes and nuts are also good sources. Fortified milk, which has Vitamin D added to it, helps the body absorb phosphorus and calcium.
Diets that have enough protein and calcium will usually have enough phosphorus. Phosphorus is common enough in plant foods that vegetarians who eat a varied diet will get enough of the mineral.
Following are some common foods and the amount of phosphorus found in them:
milk (1 cup) - 230 milligrams (mg)
lean ground beef (3 ounces) - 60 mg
tofu (1 cup) - 120 mg
peanut butter (2 tablespoons) - 105 mg
cheddar cheese (1 ounce) - 145 mg
cooked kidney beans (1/2 cup) - 125 mg
How does the nutrient affect the body?
Phosphorus has many important functions in the body. It combines
with calcium to form strong teeth and bones. It is part of the genetic
material present in every cell. Phosphorus plays key roles in the metabolism of carbohydrates, proteins, and fats
that come from the diet. It helps to move fat through the bloodstream. It
also helps activate the B vitamins and is vital to the growth, maintenance, and repair of all body tissue. Phosphorus is important in muscle contraction (including the heart), kidney function, and nerve transmission. The functions of phosphorus are closely related to those of calcium and magnesium.