The human diet needs a balance between those nutrients that provide energy and those that do not. Among those that do not, are the minerals. Its functions are as important as those of the macronutrients and, especially phosphorus, which intervenes in the metabolic process to obtain energy.
Other important functions of phosphorus are structural. For example, 85% of what is ingested is to form part of bones, teeth, muscles, liver and skin. It is common to get it accompanied by calcium. Although, among those that contain the most are foods of plant origin, such as seeds and grains.
Foods rich in phosphorus
Foods of animal origin also provide the mineral, such as eggs and chicken. Here we will give you a detailed list of foods rich in phosphorus and their benefits.
1. Sunflower seeds
100 grams of sunflower seeds contain 660 milligrams% phosphorus. In addition, they have other minerals, such as potassium and magnesium. The way in which they are consumed can increase the amount of phosphorus that is provided significantly.
If you roast or roast it and add salt to it, you will be consuming 1,155 milligrams%. On the other hand, if you eat them as partially defatted flour, you will barely consume 689 milligrams%.
If necessary, you can subtract the added salt to decrease sodium in the diet. So you just need to grill or toast it. In order to enjoy its benefits and include them in a healthy diet, prepare lettuce or fruit salads, with smoothies, juices and even pasta.
In the case of eggs, you can get 220 milligrams of phosphorus. 22% of the recommended daily value for the average adult. The egg yolk will give you a little more phosphorus, approximately 390 milligrams%.
But if you eat it alone, then you must be careful with the cholesterol to ingest, since it contributes about 1000 milligrams%. The National Institute of Health indicates that the average adult, after the age of 19, should consume 700 milligrams of phosphorus.
In the case of the egg, there are several delicious recipes that include it. But always the best option is to eat it without too much fat and in the healthiest way, so you can make it cooked and accompany it with a good raw salad.