Health Benefits and Sources Of Phosphorous

Estimated Amounts Needed

• Adults need 700 mg/day.
• Children need 500 to 1250 mg/day.

Benefits/Deficiency Symptoms

• In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.
• Phosphorus is second to calcium in abundance in the body.
• It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruit Sources

• Avocado
• Blackcurrants
• Guava
• Kiwi
• Lychee
• Pomegranate

Vegetable Sources

• Amaranth leaves
• Brussels Sprouts
• Corn
• French Beans
• Lima Beans
• Peas
• Potatoes
• Pumpkin

Nut/Seed/Grain Sources 

• Buckwheat
• Cashews
• Oats
• Rye
• Sunflower Seeds
• Wheat - Durum
• Wheat - Hard Red
• Wheat - Hard White