Phosphor

The main foods rich in phosphorus are sunflower and pumpkin seeds, dried fruits, fish such as sardines, meat and dairy products. Phosphorus is also used as a food additive in the form of phosphate salts found in carbonated and canned drinks, for example.

Phosphorus is important for functions such as the formation of bones and teeth, and for the transmission of nerve impulses in the body. However, it is a mineral that must be controlled in patients with renal failure, as well as potassium, and it is necessary to avoid foods rich in phosphorus.

Table of foods rich in phosphorus

The following table shows the amount of phosphorus and calories for 100g of the main foods rich in this mineral:

Foods	Phosphor	Energy
Roasted pumpkin seeds	1172 mg	522 calories
Almond	520 mg	589 calories
Sardine	425 mg	124 calories
Brazil nut	600 mg	656 calories
Dried sunflower seeds	705 mg	570 calories
Natural yogurt	119 mg	51 calories
Peanut	376 mg	567 calories
Salmon	247 mg	211 calories

A healthy adult should ingest around 700 mg of phosphorus a day and its absorption in the intestine is enhanced when you have adequate levels of vitamin D. Know where to find vitamin D.

Phosphorus Functions

Phosphorus performs several functions in the body, such as participating in the composition of bones and teeth, transmitting nerve impulses, participating in muscle contraction, being part of the cells' DNA and RNA and participating in the reactions that generate energy for the organism.

Altered blood phosphorus values can indicate problems such as hypothyroidism, menopause, kidney problems or vitamin D deficiency. See what phosphorus values mean in the blood test.

Phosphorus rich recipes

See below 2 recipes rich in phosphorus, which use foods sources of this mineral:

Pesto Sauce with Pumpkin Seeds Recipe

Pesto sauce is a great nutritional option that can be used to accompany pasta, entrees and salads.

Ingredients:

1 cup of pumpkin seeds

4 tablespoons of olive oil

1 cup fresh basil

1 tablespoon lemon juice

2 tablespoons of water or enough

1/2 clove of garlic

2 tablespoons grated Parmesan cheese

Salt to taste

Method of preparation:

Toast the pumpkin seeds in a skillet until golden brown. Then place them in the processor or blender with the other ingredients and blend until the desired texture. Finally, add the olive oil. This sauce can be stored in the refrigerator for up to 3 days.