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