One of the many minerals that your body needs to perform essential functions is phosphorous. This essential mineral is present naturally in many of the foods that we eat. Dieticians and health experts often suggest you add more phosphorus-rich food to your daily diet to keep your bones strong and healthy. Phosphorous can also help in the repairing of damaged tissues and the removal of waste from your body.
Studies have proven that phosphorous has a major role to play in kidney functions, heartbeat regulation, muscle contraction, etc. Phosphorous can even help in promoting healthy nerve conduction through your entire body. It also helps in the making of DNA and RNA. Studies prove that this essential mineral can help in managing the energy usage and storage of your body.
There are several animal products like turkey, pork, chicken, seafood, etc. that are rich in phosphorous. However, people who follow a plant-based diet cannot eat these foods. They need to look for plant-based foods that are rich in phosphorous. Fortunately, there are several plant-based foods that you can include in your daily diet that are very high in phosphorous.
Here is the list of some of the plant-based foods that are rich in phosphorous.
Nuts, especially Brazil nuts, are a great plant-based source of phosphorous. You will get more than 65% of your daily phosphorous requirement from just half a cup of Brazil nuts. Most other nuts can provide more than 40% of your daily phosphorous requirements.
Some other nuts that are rich in phosphorous are pistachios, cashews, almonds, and pine nuts. In addition to phosphorous, nuts are also a great source of antioxidants, protein, and minerals. If you include nuts in your daily plant-based meal, it will improve your heart health.
Pumpkin And Sunflower Seeds
Studies have shown that both pumpkin and sunflower seeds are good sources of phosphorous. You will get 45% of your daily phosphorous requirements from just one ounce of roasted pumpkin or sunflower seeds.
It is important to note that more than 80% of the phosphorous in plant seeds is found in the form of phytate, which is indigestible to the human body. If you soak the pumpkin and sunflower seeds in water, it will help in breaking down phytate and releasing some of the phosphorous, which makes it easier for your body to absorb.
Amaranth is a small seed that is often considered a pseudocereal. It may be a little confusing for you because it is often referred to as a grain. Just one cup of cooked amaranth can give you 52% of your daily phosphorous requirement.
It is important to note that amaranth also provides several other healthy nutrients, such as fiber, protein, and minerals. Recently, the sales of amaranth have gone up because it is free of gluten. You should also note that you can increase the phosphorous availability in amaranth by soaking, sprouting, or fermenting it.
Whole grains like rice, oats, wheat, etc. are very high in phosphorous. Just one cup of cooked wheat contains 194-291mg of phosphorous. You will get 162-194 mg of phosphorous from just one cup of cooked rice. In whole grains, most of the phosphorous is present in the endosperm.
The main reason why refined grains are not a good source of phosphorous is that the endosperm is removed during the refining process. You should note that phosphorous in whole grains are stored as phytic acid. Therefore, you have to sprout or ferment it to break down the phytic acid to increase the phosphorous availability.
There is a wide range of soy products available in the market and most of them are very high in phosphorous. The amount of phosphorous in mature soybeans is 60% more than edamame, the immature soybeans. Just 172 grams of mature soybeans can provide 100% of your daily phosphorous requirements.
Popular soy products like tempeh and natto are also good plant-based sources of phosphorous. Both natto and tempeh are made from fermented soybeans. You will get 212 mg of phosphorous from 3 ounces of tempeh and the same quantity of natto can provide 146 mg of phosphorous. Other soy products, such as soy milk and tofu can only provide less than 20% of your daily phosphorous requirement.
Lentils And Beans
Studies have shown that regular consumption of beans and lentils can help in reducing the development of many chronic diseases, mainly because of the presence of a high amount of phosphorous in them. it was found that you will get more than 51% of your daily phosphorous requirement from just one cup of boiled lentils.
Beans, including chickpeas, pinto beans, and navy beans, are also good sources of phosphorous. You will get more than 250 mg of phosphorous from one cup of navy beans. You should note that you may need to sprout or ferment beans and lentils before eating them to increase phosphorous availability.