Phosphorus is the 2nd most abundant element in the body and makes up nearly 1 percent of an adult body and approximately 0.5% of an infant’s body.
About 85% of the phosphorus in the human body is found in the teeth and bones. Calcium phosphate is a compound which makes the bones and teeth strong. Also, both RNA and DNA contain phosphorus, that makes it important for growth and cellular reproduction.
In addition, phosphorus has a major role in how the human body uses fats and carbohydrates, stores energy, repairs cells, and works with B vitamins. For example, the B-complex vitamins niacin and riboflavin can’t be digested without this essential mineral. Lastly, it helps in keeping the kidney healthy and its functions active.
Insufficient phosphorus is known as hypophosphatemia which occurs when phosphorus levels in the blood get too low. This causes muscle weakness, energy levels to drop, fatigue, and a low tolerance for physical exercise.
Here is a list of top 21 plant-based foods high in phosphorus:
#21 Red kidney beans, cooked, boiled, without salt – 142mg/100g (14%DV)
#20 Quinoa, cooked – 152mg/100g (15%DV)
#19 Chickpeas, cooked, boiled, without salt – 168mg/100g (17%DV)
#18 Lentils, cooked, boiled, without salt – 180mg/100g (18%DV)
#17 Soybeans, mature cooked, boiled, without salt – 245mg/100g (24%DV)
#16 Walnuts – 346mg/100g (35%DV)
#15 Peanuts, dry-roasted, without salt – 358mg/100g (36%DV)
#14 Almonds – 489mg/100g (49%DV)
#13 Pistachious – 490mg/100g (49%DV)
#12 Amaranth – 557mg/100g (56%DV)
#11 Pine Nuts – 575mg/100g (57%DV)
#10 Cashews, raw – 593mg/100g (59%DV)
#9 Sesame seeds – 629mg/100g (63%DV)
#8 Flaxseeds – 642mg/100g (64%DV)
#7 Brazil nuts – 725mg/100g (73%DV)
#6 Oat bran, raw – 734mg/100g (73%DV)
#5 Watermelon seed, dried – 755mg/100g (76%DV)
#4 Cottonseed – 800mg/100g (80%DV)
#3 Chia Seeds – 948mg/100g (95%DV)
#2 Sunflower Seeds, dry roasted – 1155mg/100g (115%DV)
#1 Rice bran, crude – 1677mg/100g (168%DV)
Thank you. This was our video with fruits high in phosphorus and vegetable high in phosphorus.
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