Phosphorous, a macro mineral, is an essential element for all living organisms. The mineral phosphorous plays a pivotal role in normal metabolism and cellular functionality. Phosphorous also aids in healthy bone formation, maintaining hormonal balance, helps in proper digestion and aids in energy extraction. Carp, clams and beef liver are some of the best dietary sources of phosphorous. To know more about the top dietary sources of phosphorous, read on.

6 Phosphorous Rich Foods

1. Romano Cheese

Delicious Romano cheese, which is made from cow, goat or sheep milk, is one of the richest food sources of phosphorous. Consuming just one hundred grams of Romano cheese; yields nearly 760 mg of this essential nutrient. In short, Romano cheese provides almost 76 percent of the daily value for phosphorous. Besides being a rich source of phosphorous, Romano cheese is also an excellent foods source of calcium and iron.

2. Carp

Carp is a freshwater fish that is typically found in the lakes and rivers of Central Asia and certain parts of Europe. A single fillet of carp yields a whopping 904.7 mg of phosphorous. So, consuming just one fillet of the highly nutritious carp fish can provide you with nearly 90 percent of the Recommended Daily Intake of the mineral phosphorous.

3. Clams

Shellfish are one of the best natural sources of the phosphorous. One hundred grams of cooked clams yields almost 204 mg of phosphorous. Besides phosphorous, clams are excellent sources of other essential minerals like calcium, iron and potassium.

4. Brazil Nuts

Brazil nuts which are grown in the Amazon rainforests are wonderful foods sources of phosphorous. Consuming just one hundred grams of Brazil nuts yields almost 660 mg of phosphorous. Including phosphorous rich foods like Brazil nuts in the daily diet plan is vital for ensuring healthy bones and teeth. Besides Brazil nuts, pistachios, almonds and cashew nuts are also excellent sources of this vital mineral.

5. Beef Liver

A three ounce serving of beef liver yields almost 392 mg of phosphorous. Cooked beef liver meets almost forty percent of the Daily Value or DV of phosphorous. Consuming phosphorous rich foods like beef liver is crucial for the growth and repair of body cells and tissues. Since beef liver is high in cholesterol you should consume this organ meat only once or twice a week.

6. Adzuki Beans

Adzuki beans are a veritable storehouse of essential minerals including calcium, phosphorous, magnesium and iron. A single cup of cooked adzuki beans gives 386 mg of the mineral phosphorous. In short, adzuki beans help an individual to meet 39 percent of his / her daily requirement of this essential mineral. Peas, chickpeas and soy are other legumes which are excellent dietary sources of phosphorous.