How to Increase Phosphorus Intake

Phosphorus, a mineral, maintains and forms healthy bones and teeth and gives you energy by helping the body process carbohydrates and fat. Phosphorus is present in every cell in your body so it is important to ensure your getting enough in your diet. Phosphorus is found in the majority of the food we eat.

Difficulty: Easy

Instructions

Things You'll Need:

• Dairy products
• Whole grains
• Variety of meats
• Vegetables
• Seeds and nuts

1. Drink plenty of milk and consume dairy products to increase your phosphorus intake. The phosphorus works with the calcium in dairy products to give you strong bones and teeth.

2. Eat whole grain breakfast cereals. Typically they are fortified with about 10 percent of the US RDA for phosphorous. Whole wheat bread and enriched white bread are also good sources.

3. Eat a variety of meats, fish and poultry. Beef, tuna, lobster, pork, and chicken are all great sources of phosphorous.

4. Eat vegetables that are high in phosphorus such as broccoli, corn, legumes and potatoes.

5. Snack on sunflower seeds, peanuts and pine nuts to increase your intake even more.

6. Cook your foods for the shortest amount of time possible. Except for beef, some phosphorous is lost when cooking most food. Roast or broil all other meats if possible. Lightly steam or cook vegetables or eat them raw.

7. Watch your sugar intake. White sugar can inhibit absorption of phosphorus.

Tips & Warnings

• Because phosphorus is so readily available in everyday foods, supplements typically aren't necessary.
• Visit your doctor for a nutritional assessment. This will determine if your phophorus intake is sufficient or needs to be increased.
• There are no known short-term toxic effects due to high intakes of phosphorus. However, in the long term, too much phosphorus can result in hindering the absorption of calcium.
• Deficiency is usually only seen in cases where a person is near starving or has problems with alcohol. Symptoms may include anemia, loss of appetite, muscle weakness, rickets in children, bone pain and increased infections.

Resources

• Nutrition information
• Information on vitamins and minerals

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