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 Last Updated : Mar 29,2021


फास्फोरस रिच फूड्स - हिन्दी में पढ़ें (Phosphorus Rich Foods recipes in Hindi)
ફોસ્ફરસ યુક્ત રેસિપિ - ગુજરાતી માં વાંચો (Phosphorus Rich Foods recipes in Gujarati)

What is Phosphorus?
Phosphorus is a major mineral which works closely with calcium to build our bones. 85% of body’s phosphorus is found in bones and teeth. The remaining 15% is found in various components which aids in bodily functions.

7 Key Functions of Phosphorus

1. Works closely with calcium to build our bones.
2. As a component of enzymes aids in energy, protein and fat metabolism.
3. Build strong bones and teeth.
4. Helps is protein synthesis being a part of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).
5. Acts as a buffer – helps to neutralize the acids and maintain pH levels in the body.
6. It works with B vitamins to maintain normal heart rate.
7. Maintains muscles and blood vessels.

A deficiency of phosphorus can lead to a drop in energy and thus weakness and fatigue. Prolonged deficiency will result in brittle bones as well as joint and muscular pain.

The recommended dietary intake of phosphorus is 600 mg / day for an adult, 1200 mg for a pregnant women, 600 mg / day for kids upto 9 years and 800 mg / day for kids from 10 to 18 years.

24 Major food sources of phosphorus:

1. Milk 13. Walnuts
2. Curds 14. Almonds
3. Cheese 15. Cashewnuts
4. Paneer 16. Peanuts
5. Egg 17. Sesame Seeds
6. Moong 18. Flax Seeds
7. Matki (Moath beans) 19. Sunflower Seeds
8. Chick Peas (kabuli chana) 20. Broken Wheat (Dalia)
9. Kidney Beans (Rajma) 21. Jowar
10. Urad Dal 22. Bajra
11. Moong Dal 23. Oats
12. Masoor Dal 24. Ragi (Nachni)
    25. Whole Wheat Flour

Since it is available in a variety of foods, deficiency of phosphorus is not very common. Use these phosphorus rich foods to create delicacies like. in your own kitchen and welcome health for your family.



Vegan Oats and Coconut Milk Pudding recipe
Coconut Milk is being increasingly recognised for its health benefits. With a creamy, pleasant flavour, it adds not just nutrients but also taste to any dish it is used in. This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
Masoor Dal with Spinach, Protein Rich Recipes recipe
masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to ....
Oats and Vegetable Broth recipe
A toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. Comforting and sumptuous, this Oats and Vegetable Broth is very nutritious too. The vegetables provide an abundant supply of vitamin C, a powerful antioxidant that reduces free-radical damag ....
Spinach Dosa recipe
spinach dosa recipe | palak dosa | keerai dosai | spinach dosa for pregnancy and kids | with step by step images. spinach dosa is a unique snack idea to make up f ....
Scrambled Eggs recipe
Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully coo ....
Rajma Kebab (100 Calorie Snacks) recipe
Suggested serving size for 100 calories: 2 kebabs let us get out of the clichéd notion that tasty snacks are fat-laden. Here is a low-fat version of the famous rajma kebab made within minutes in your own kitchen with minimal oil. With green chillies, ginger and garam masala to impart a lip-smack ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe ) recipe
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Dal Fry with Toor Dal recipe
toor dal fry recipe | restaurant style toor dal fry | toor dal fry with rice | toor dal tadka | with 32 amazing images. toor dal fry recipe |
Til Laddu, Til Ke Ladoo, Til Gud Ladoo Recipe recipe
til ke laddu recipe | til ke ladoo | til gud ladoo | Maharashtrian til che ladoo | tilkut | with 15 amazing images. til ke laddu recipe
Poha Nachni Handvo recipe
poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step images. poha nachni handvo is a nou ....
Date and Walnut Balls recipe
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images. Thanks to sweet and sticky dates, this sweet require ....
Paneer Tamatar Paratha recipe
paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | paneer tamatar paratha is an interesting variation of the paneer paratha with the zest and tang of t ....
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe ) recipe
nachni sesame khakhra recipe | nachni til khakhra | homemade ragi khakhra | healthy tasty nachni khakhra | nachni sesame khakhra is a jar snack which can be relis ....
Nutritious Thalipeeth recipe
nutritious thalipeeth recipe | healthy multigrain thalipeeth | jowar bajra thalipeeth | thalipeeth for diabetes | With 17 amazing images. nutritious thalipeeth is ....
Jowar Bajra Garlic Roti recipe
jowar bajra garlic roti recipe | bajra jowar lehsun roti | healthy jowar bajra garlic roti | with 13 amazing images. Jowar and bajra are two super healthy flours and should be definitely included to diet!! We have ma ....
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