What is the mineral Phosphorus?
Phosphorus is an essential mineral primarily used for growth and repair of the body cells and tissues. 85 % of the phosphorus in the body is found in bones and teeth.
Health Benefits
Phosphorus buffers the blood for the regulation of acid base balance, it regulates the transportation of fatty acids, supplies energy for muscle contraction, reduces muscle pain after a workout, aids in filtering out wastes in the kidneys, provides enzymes that participate in the metabolism of carbohydrates and fats, and aid in bone and teeth formation in our body.
Recommended Daily Intake:
0 to 1 years: no RDI recommended
1-3 years: 380 mg/day
4-8 years: 405 mg/day
9-18 years: 1,055 mg/day
19 > 50 years: 580 mg/day
Pregnancy & Lactation: 14-18 yrs: 1,055 mg/day 19-50 yrs: 580 mg/day
Food Sources:
Milk, cheeses, egg yolk, nuts, legumes, meat, fish, and poultry.
Phosphorus Rich Recipe: Baked Salmon with Black bean and corn salad
Black Bean and Corn Salad Recipe
Ingredients: 2 cans black beans drained, about 30 ounces, 1 (15-ounce) can corn drained, ¼ cup diced red bell pepper, ¼ diced red onion, 4 Tablespoon chopped cilantro leaves, 4 tablespoons balsamic vinegar, Juice of ½ fresh lime, 3 Tablespoons Honey, 1 teaspoon fresh black pepper, Pinch of cumin.
Steps:
- Mix all ingredients in a bowl and refrigerate for 1 hour. Then ready to serve.
Baked Salmon Recipe
Ingredients: 4 to 5-ounce raw salmon steak, Fresh Black pepper
Steps:
- Season Salmon with Fresh ground pepper. Place in a 450 F degree oven and bake for 12 to 15 minutes.
- Remove and plate Salmon adding a ½ cup black bean and corn salad and serve.
Nutritional Information:
326 Calories
21 grams Protein
41 grams Carbohydrates
5 grams Fat
1 gram Monosaturated fat
670 mgs Sodium
443 mgs Phosphorus
