Phosphorus is a chemical element necessary for a person, which is involved in many vital processes in the body. Without it, normal cell growth, the formation of healthy bones and teeth is impossible. That is why it is extremely important to replenish the phosphorus balance in the body on time. And to do this will help the usual food.
Instructions
Step 1
Processed cheese contains the most phosphorus. Only 100 g of this product will provide the body with 600 mg of phosphorus, which is approximately half of the daily requirement of a person. Other dairy products are also rich in this element, especially feta cheese, whole and condensed milk, fatty cottage cheese and butter.
Step 2
Phosphorus is also present in fish: flounder, tuna, horse mackerel, mackerel, sturgeon, sardine, capelin, smelt, pollock and others. This substance is contained in shrimp, squid and crab meat. These products are also rich in other trace elements, vitamins and essential acids, so they should be included in the diet, at least a couple of times a week. In addition, the phosphorus contained in them is absorbed by the body best of all.
Step 3
There is also a lot of phosphorus in legumes: peas, beans, beans, lentils, soybeans. However, the element contained in them is rather poorly absorbed by the body, therefore, all listed products should be soaked in water before cooking. Thanks to this, by the way, they cook much faster.
Step 4
You can also get phosphorus from red and white meat, liver, mushrooms or eggs. This element is also found in vegetables, such as cauliflower, radishes, celery, spinach, cucumbers. This is why the daily requirement for phosphorus, which ranges from 1200 to 1800 mg, can easily be met if you eat well.
Step 5
In addition, phosphorus is found in bran, wheat germ, or oatmeal. These foods are especially useful for breakfast, because the phosphorus they contain helps the body get the energy it needs from food. It is useful to add a handful of different nuts to oatmeal or muesli from time to time, which also contain phosphorus.
Step 6
A small amount of this substance is found in durum wheat pasta. It is also useful to introduce it into the diet from time to time. Phosphorus is also found in garlic, corn and dried fruits.
Step 7
When forming a diet, one should take into account the fact that phosphorus from animal products is absorbed by 95%, and from plant products - by a maximum of 60%. Therefore, supporters of a vegetarian diet should introduce more legumes, phosphorus-rich vegetables, grains and nuts into their diet. Otherwise, there may be a deficiency of this element in the body, which is dangerous due to the demineralization of bone tissues, the occurrence of rickets, periodontal disease, and a decrease in mental and physical activity.
