Phosphorus

Phosphorus, a mineral, can be found in a number of foods during any season of the year. The U.S. RDA for phosphorus, as set by the Food and Nutrition Board of the National Academy of Sciences, is 1,200 milligrams per day for men and women 11 to 18 years of age and 800 milligrams per day for men and women 18 to 51 years of age. Pregnant and lactating women have more increased needs.

Phosphorus is important for many reasons:

• It helps build strong bones and teeth.
• It is involved in the release of energy from fat, protein, and carbohydrates during metabolism.
• It is involved in the formation of genetic material, cell membranes, and many enzymes.

How To Prepare Foods To Retain Phosphorus

Phosphorus is lost in cooking some foods even during the best conditions. To retain phosphorus:

• Cook vegetables in a minimal amount of water
• Cook for the shortest possible time
• Roast or broil lamb, veal, pork, and poultry (beef keeps the same amount of phosphorus regardless of the cooking method)

Dietary Sources

Eating a variety of foods that contain phosphorus is the best way to get an adequate amount.

The best sources of phosphorus include fish, meat, poultry, dairy products, eggs, peas, beans, and nuts.

Healthy individuals who eat a balanced diet rarely need supplements. The list on the back of this page compares foods from each season of the year that are rich sources of phosphorus. Most of these foods can be purchased from local producers.