“It’s in your body and plays an important role in forming strong bones and teeth,” says registered dietitian Dr. Melissa Prest, National Spokesperson for the Academy of Nutrition and Dietetics (opens in new tab). Foods rich in phosphorus include dairy, poultry, legumes, nuts, seeds and red meat. You can also take it in supplement form. But why bother? Phosphorus is a key element of cell membranes and helps to activate enzymes, keeping blood pH within normal limits. This is one of the most important physiological functions of homeostasis (steady state of the body). We need healthy blood pH levels to maintain our respiratory and circulatory systems, as they work together to ensure that nutrients and oxygen-rich blood reach our cells.

Why do we need phosphorus?

Phosphorus is the building block of our genes, making up DNA, RNA (a nucleic acid found in all living cells that has structural similarities to DNA) and ATP (the body’s main source of energy). It is also needed to help balance and use other vitamins and minerals, such as vitamin D, zinc, iodine and magnesium. “Phosphorus is an important mineral involved in metabolism, building bones and teeth, regulating your heart rate, helping with muscle contractions and allowing your nerves to send signals,” Dr. Perst tells Live Science. Dr Melissa Prest, DCN, MS, RDN, CSR, LDN Registered Dietitian Dr Melissa Perst is a registered dietitian from Chicago. She works at the National Kidney Foundation of Illinois where she provides medical nutrition therapy to patients with kidney disease and other chronic conditions. Dr. Perst is a board-certified renal nutritionist, a member of the Dietary Practice Group of the Renal Dietitians of the Academy of Nutrition and Dietetics. The kidneys, bones and intestines work hard to regulate phosphorus levels in the body. If too little or too much is absorbed, several things happen to maintain stores and maintain balance: the kidneys excrete less phosphorus in the urine, the digestive system becomes more efficient at absorbing it, and the bones release their phosphorus stores into the blood. The opposite process occurs in these organs if the body has sufficient phosphorus reserves.

How much phosphorus do you need?

Many foods naturally contain phosphorus, known as ‘organic phosphorus’. The main sources are dairy, red meat, poultry, seafood, legumes and nuts. “Inorganic phosphorus,” on the other hand, is a processed form added to foods to preserve color, moisture, and texture. It is mainly found in fast food, deli meats, sodas and other processed foods. “The recommended amount that adults should consume per day is 700 milligrams. We consume phosphorus that is naturally present in foods and foods that have phosphorus added to them,” says Dr. Prest. “Phosphorus additives enhance flavors, allow for shelf stability, and can make foods creamier and easier to melt,” says Dr. Prest. “But we don’t absorb 100% of the phosphorus naturally found in food. We typically absorb between 30 and 60%, with plant sources being the least absorbed and animal sources being the best.
“However, we absorb 90 to 100% of phosphorus when it is in supplemental form. Consuming too much phosphorus can be a concern for people with certain health conditions, such as chronic kidney disease, so it is best to meet our phosphorus needs by eating foods rich in phosphorus.”

The best foods rich in phosphorus

Want to know some of the best foods rich in phosphorus? Dr. Perst reveals 11 sources of this essential metal and how you can incorporate it into your diet.

(Image credit: Getty Images)

cottage cheese

It has 358 mg of phosphorus (49% of the recommended daily intake) in a 1-cup serving. Cottage cheese is great as a snack or protein choice for a main meal.

Milk

It has 272 mg of phosphorus (38% of the recommended daily intake) in 1 cup. Enjoy a glass of milk with any meal or use it in smoothies or sauces.

Eggs

These have 157 mg (22% of the recommended daily intake) per two eggs.
Eggs are a great way to start your day and can be enjoyed with other meals as well. Go for an omelette or quiche for dinner.

Lentils

Cooked lentils have 264 mg of phosphorus (37% of the recommended daily intake) in a 3/4 cup serving.
Lentils can be used in many recipes from soups and stews to pasta dishes. Aim for a few servings of lentils a week.

Chickpea

This has 163 mg of phosphorus (23% of the recommended daily intake) in 2.5 ounces. Enjoy a palm-sized portion of chicken with your main meal.

Yoghurt

It has 247 mg of phosphorus (35% of the recommended daily intake) in 3/4 cup.
Mix yogurt with oatmeal when making overnight oats, or have yogurt as a snack with some fruit and a little honey.

Sunflower seeds

They have 343 mg of phosphorus (49% of the recommended daily value) in 1/4 cup.
Try topping a salad with sunflower seeds for extra crunch.

Canned tuna

Canned tuna (in water) has 104 mg of phosphorus (14% of the recommended daily intake) in a 2.5-ounce serving.
Canned tuna can be used in place of fresh tuna in most recipes, so don’t feel limited by tuna salad. Mix it with quinoa and leafy greens in a salad, add it to pasta or make tuna cakes.

Pork

This has 221 mg of phosphorus (31% of the recommended daily intake) in a 2.5 oz serving.
Choose leaner cuts of pork such as tenderloin when eating with a main meal.

Beef

This red meat has 180 mg of phosphorus (25% of the recommended daily intake) in a 2.5-ounce serving.
Use 90 percent lean ground beef in tacos or chili.

Tofu

It has 204 mg of phosphorus (29% of the recommended daily intake) in 3/4 cup.
There are several varieties of tofu. Use silken tofu in a smoothie or stir-fry using firm tofu.
This article is for informational purposes only and is not intended to offer medical advice.