Foods rich in phosphorus, such as wheat germ, spelled and oats, are important for the health of the body because they are good for memory, bones and teeth. Let's find out better.
The wheat germ among foods rich in phosphorus
Properties of phosphorus
Phosphorus is an important mineral for the health of the body, it deals with the correct functioning of the nervous and muscular system, the regulation of body weight, the good health of the "hard" parts, such as bones and teeth . It is also a fundamental constituent of proteins, enzymes, acids and activates certain vitamins. Its quantity is about 1% of the individual's body weight, it is found in bones and teeth, but also in muscle tissue and in the brain.
The daily requirement of phosphorus is assured by a balanced diet, which includes the presence of cereals, seeds, legumes, eggs and other foods of animal origin, dried fruit and fresh fruit. Let's see what the absolute most rich in phosphorus foods are.
Foods that contain phosphorus
Wheat germ
The wheat germ is one of the three constituents of the fruit or grain of wheat, together with the external bran and the enodosperm. It contains good fats, B vitamins, minerals, including phosphorus and magnesium in fact, vitamin E, proteins and phytoactive substances . On the market it is sold in species of small dried flakes, with a neutral taste and culinary versatility. The best way to consume it remains in the yoghurt for breakfast or as a snack, in addition to milk and cereals or in salads, soups and end-of-cooking soups so as not to disperse its nutrients with heat. It is a product that is good for everyone, but it is particularly suitable for children, sportsmen, elderly people and those who follow vegan or vegetarian diets.
Spelled and brown rice
Spelled is a cereal to be rediscovered, precisely because of its fantastic nutritional properties. In addition to fiber, friendly to the intestine, it contains vitamins of the B, A group, phosphorus, potassium and magnesium . It is a satiating food that cleanses the body and reduces the risk of diabetes, as well as lowering cholesterol levels. Brown rice, in addition to being a mine of essential amino acids, contains B vitamins and up to two times more phosphorus than normal rice; it is also rich in manganese, iron, selenium and zinc.
legumes
Among the legumes that contain greater quantities of phosphorus we find soya and its derivatives, chickpeas, peas, beans, lentils and broad beans. Good habit is to consume them fresh or dried, not canned, and combine legumes with cereals, so as to make them a rich source of proteins. Ideal for vegetarian and vegan diets, they are an important source of nutrients during development and during pregnancy.
Milk and cheese
Without exaggerating, thanks to the high content of calcium and phosphorus, even milk and its derivatives can be valid allies for the health of teeth and bones. Among the cheeses, the grana, the pecorino, the goat cheese and the gruyere are those that contain the greatest quantities.
Oatmeal
Oats and its flakes are rich in cellulose, proteins, mineral salts ( phosphorus, iron, calcium, magnesium ), B vitamins, PP, D, good fibers and fats and essential fatty acids. It is a nutritious food, which the English know well and use in the famous porridge, prepared with flakes or oatmeal subjected to slow cooking, whose simple recipe is explained here below. Excellent consumption in case of depression, physical or psychological fatigue, anxiety, lazy bowel, cholesterol. Excellent during pregnancy and lactation and during adolescent development.
You can learn more about the properties and benefits of oats
Dried fruit
In dried fruit, such as dried figs, raisins, coconut, apricots and dried dates; cashew nuts, walnuts, pine nuts, almonds and pistachios, the greater quantity of phosphorus is concentrated. Get used to using these foods right from breakfast and, consuming a handful a day, you will ensure your body a daily dose of well-being.
Asparagus
Asparagus is a vegetable rich in vitamins and minerals including phosphorus, calcium, potassium and iron. They are also rich in fiber, folic acid, amino acids and have few calories and low fat. Asparagus is particularly indicated in slimming, diuretic and purifying diets, very useful for eliminating the accumulation of excess liquids in the tissues.
Fruit
Raspberries, apricots, raisins, watermelon, currants, blackberries and blueberries: this is the fruit that is most rich in phosphorus. Consuming fresh fruit at least a couple of times a day is more than a good habit for the body's health.
Daily requirement
The recommended daily dose of phosphorus averages around one gram per day for adults, falling to 80 mg in children and 500 mg in newborns. In adolescence and in pregnancy it is recommended a little more, about 1.2 grams a day. The recommended intake level of phosphorus is generally equal in grams to that of calcium and it is advisable not to exceed to avoid the annoying symptoms due to an excess of phosphorus.
You can learn more about the symptoms, causes and remedies for phosphorus deficiency
Phosphorus rich recipe
English porridge
Ingredients for one person: 30 grams of flakes or oatmeal, 1 cup of milk, half a cup of water, 1 tablespoon of sugar and a pinch of salt.
Preparation : pour the oat flakes in a saucepan with water and a pinch of salt and cook over moderate heat, continuing to stir for about 5 minutes. The water must evaporate and the oats shrink to a pulp. Then add the milk and continue cooking for another 3 minutes, when the mixture will not take on the consistency of a creamy jelly. Pour porridge into a bowl, adding fresh fruit (blueberries, bananas, strawberries, raspberries) or dried (raisins and almond flakes), maple syrup or honey.
