Although phosphorus is an essential mineral for the body. If the phosphorus level is too high, it can have adverse effects on the kidneys, bones, heart, and blood vessels. The appropriate level of phosphorus depends on the health of each person’s kidneys, as the kidneys are responsible for removing excess phosphorus from the body.
For healthy adults and pregnant or breastfeeding women, the appropriate phosphorus intake is approximately 700 milligrams/day. Infants and children may consume the following amounts according to their age range:
- Infants under 6 months of age should be fed with breast milk.
- Infants aged 6–11 months: 275 mg/day.
- Children aged 1–8 years: 460–500 mg/day.
- Children aged 9–18 years: 1,000 mg/day.
People with health problems, such as chronic kidney disease , heart and blood vessel disease, people who are taking certain medications. Especially antacids and laxatives , or people who have problems excreting phosphorus from the body, should consult a doctor. สมัคร ufabet About the appropriate amount of phosphorus to consume first, as this group of patients may be at risk of complications from consuming phosphorus easily.
Where can I find foods high in phosphorus?
Before getting to know foods high in phosphorus, it is important to understand that phosphorus is found in a variety of foods. Both animal and plant sources. However, the phosphorus found in whole grains, such as wheat and oats, is usually in the form of phytic acid. Which is a form of phosphorus that the body cannot absorb.
Or if you want to eat whole grains to get phosphorus. You may need to soak the grains in water or ferment them first to help some of the phytic acid be digested and absorbed.
Examples of foods high in phosphorus that are easily available include:
Seafood
Seafood, especially clams, salmon and crabs, are good sources of phosphorus, but the amount of phosphorus can vary depending on the type of food.
In addition, some seafood, such as salmon, sardines, and mackerel, also contain beneficial nutrients such as omega-3 fatty acids , which are nutrients that are good for the heart and brain.
However, some types of seafood, such as tuna or mackerel, may be at risk of mercury contamination, which can have adverse health effects. Therefore, only buy seafood from clean and reliable sources.
Milk and dairy products
Milk and dairy products such as cheese and yogurt are foods that many people can easily find and eat. The amount of phosphorus varies. For example, 1 glass or about 244 milliliters of milk will provide about 246 milligrams of phosphorus. 1 cup or about 245 grams of yogurt will provide about 252 milligrams of phosphorus. And 1 slice of cheese or about 21 grams will provide about 161 milligrams of phosphorus.
In addition, this food is rich in other nutrients such as calcium , vitamin D, vitamin A, potassium, but the amount may vary depending on the recipe or brand.
Pork and chicken
Pork and chicken are both ingredients that can be found in many dishes. In 100 grams, pork provides about 175 milligrams of phosphorus, while chicken provides about 178 milligrams. However, the amount may be reduced when cooking, especially when boiling.
In addition to phosphorus, pork and chicken also provide other nutrients that are good for the body, such as protein, vitamin B, zinc , iron, selenium, potassium, and magnesium.
Meat often contains unsaturated fats, which can increase the bad cholesterol (Low-Density Lipoprotein: LDL) in the body, which can increase the risk of heart disease or stroke . Therefore, for good health, if you want to eat this type of food, you should choose meat that is skinless or low in fat instead.
egg
Eggs are probably one of the most common foods to stock up on at home. One large egg provides around 92.6 milligrams of phosphorus, as well as a host of other nutrients, including protein, vitamins A, B, folate, and selenium.
Phosphorus can also be found in plant foods, such as legumes and whole grains. Although they provide phosphorus in a form that is difficult for the body to absorb, these foods also contain many other essential nutrients, such as dietary fiber, antioxidants, vitamins, and minerals.
Therefore, to ensure that the body receives sufficient and complete nutrients, eating a variety of foods is important. However, for those who are not comfortable eating in food form, taking dietary supplements containing phosphorus may also help. However, before taking it, you should consult a doctor or pharmacist, especially those with chronic diseases or taking certain medications, for the safety of the body.