Phosphorus-Rich Foods May Help Prevent Bone Weakness And Muscle Fatigue

Phosphorus is an important mineral that is found mainly in bones and teeth. It works with calcium to keep our bones strong and our teeth healthy. In addition to this, phosphorus is known to be one of the key components to the production of energy in which our muscles can use.

A body deficient in this nutrient can experience health problems including anemia, weakened immune system, loss of appetite, weak or improperly formed bones, and muscle fatigue.

Luckily, it’s easy for us to obtain this mineral since it can be found in common food sources.

Sunflower And Pumpkin Seeds

Large amounts of phosphorus can be found in sunflower and pumpkin seeds. An ounce (28 grams) of roasted sunflower or pumpkin seeds contains roughly 45% of the RDI for phosphorus.

These seeds can be enjoyed as a snack. Sprinkle them on salads or use them in pesto or blend into nut butter. For people who are allergic to peanuts or tree nuts, munching on these seeds is a great alternative.


Salmon is one of the best sources of phosphorus. An 85-gram serving of salmon yields 32% of our daily value requirement of the important mineral. In addition to this, other fish sources of phosphorus are tuna and mackerel which are also loaded with protein and omega-3 fatty acids, a healthy fat that is good for the heart.


Scallops can supply our body with good amounts of phosphorous. 28 grams of it provides our body with up to 36% of our everyday phosphorous needs. Some of its other great sources are shrimps and crabs as well as clams and mussels that are also loaded with vitamins B6 and B12, protein, iron, and magnesium.

Beans and Lentils

Studies revealed that eating beans and lentils have been associated with a lowered risk of many chronic diseases, including cancer. Aside from this, they are also excellent sources of phosphorus, especially Great Northern, chickpeas, navy and pinto beans. Just one cup (198 grams) of boiled lentils contains 51% of the recommended daily intake and over 15 grams of fiber.


Consuming 85 grams of beef allows us to enjoy 24% of our day’s need for phosphorus while an 85-gram serving of pork supplies the body with 26% of our everyday requirement of the said mineral. Always opt for lean cuts of pork and beef to lessen the intake of saturated fats which are bad for the heart.