Tuna - representative of the family scambray. Has a very high content of phosphorus. 260 mg per 100 g of product. Tuna is cooked a variety of dishes around the world. In some countries it is even included in the mandatory school meals, students, and researchers. Especially the great popularity of this fish has in Japan. Tuna does not lose its properties and nutrients during the canning process, so is a versatile product. Eating tuna stimulates the brain, reduces the risk of cardiovascular diseases and cancer. Tuna is considered the most secure and healthiest fish, it is not infected by parasites and contains a perfectly balanced amount of nutrients.
Cod. Is the name given to several species of fish of the family Gadidae. Distinctive taste and aroma, and in some countries is recognized as a delicacy. Cod is rich in vitamins, minerals, protein, and macronutrients. Phosphorus is contained in the amount of 203 mg per 100 g of product. Cod meat is considered a dietary and contains all amino acids necessary for proper body function, so it can be use for people who want to lose weight. Eating a filet of this fish a few times a month, you will significantly strengthen musculoskeletal, nervous and circulatory system.
Sufficient phosphorus is found in fish of the salmon family. Salmon, sockeye salmon, chum salmon, rainbow trout - whole fish belongs to this family, collectively called the stores salmon. The red fish phosphorus content equal to 200 mg per 100 g of product. Eating salmon positively affects the blood and cardiovascular system, and rids the body of inflammatory processes, affecting his cells. Salmon improves brain function and reduces the likelihood of developing many age-related diseases. Along with phosphorus, and salmon are extremely rich in potassium and other macronutrients and vitamins. In addition, members of this family possess a tender and tasty meat and plenty of healthy fats.
Carp. The phosphorus content in the fish is equal to 200 mg per 100 g of product. Carp has a positive impact on the work of the brain and spinal cord, thyroid, metabolism and enhances oxygenation of cells. Phosphoric acid contained in the fish involved in the synthesis of the enzymes involved in chemical reactions and building fabric of the skeleton. In stores carp can be purchased at any time of the year. Best combined with vegetable side dishes that are associated with a high fat content. It is not necessary to eat meat carp in large amounts, in connection with the unpretentiousness of the food of this fish, her body can accumulate harmful substances.
Advice 2: What other products, besides fish, contains phosphorus
Phosphorus is a very important for the human body chemical element which, although not found in nature in pure form, is widely distributed in combination with other elements. About 70% of the phosphorus in the human body are in the bones and teeth are forming not only their structure but also density. So what foods, besides fish, you can get this valuable item?
How much a person needs phosphorus and why is it needed?
According to the opinion of doctors and the established norms, an adult should consume 1200-1600 mg of phosphorus per day, child up to the first year of life – 300-500 mg during the same period, the child 1 to 3 years – 800 mg, then to 7 years, this rate is increased to 1350 mg, up to 10 years – 1600 mg much-needed phosphorus and adolescents 11-18 years – about 1800 mg per day, pregnant women and nursing mothers – about 1800 to 2000 mg in one day.
The doctors say the fact that during increased mental or physical exertion, the data of the recommended numbers may vary. Important ratio of calcium and phosphorus, which ideally should be 2 to 1.
Phosphorus performs in the human body the function of the so-called energy carrier, providing the strength of the muscles and the mind. It also plays an important role in the absorption of various vitamins, fats and proteins. This chemical element affects muscle contraction and nerve impulses and its deficiency can severely affect the body, triggering osteoporosis and other painful ailments.
Foods that contain phosphorus
In varying degrees, this trace mineral is in almost all foods, but more of:
- whole cow's milk. And digested phosphorus from dairy products are best. For example, the child's body to "suck" up to 90% of the total content;
- chicken meat;
- beef but less than chicken, degrees);
green peas and spinach;
- nuts: hazelnut, walnut, forest species and cashews;
- cereals: barley, oats, buckwheat;
- legumes: soybeans and lentils;
- fruits and vegetables: apples, pears, cucumbers, cauliflower, fresh radishes, celery;
in fat and hard cheeses.
Unfortunately, all these foods are very far from fish, cod liver and seafood, but to people who, for example, can't stand the smell of fish, they can help to establish a correct and complete diet.
It should also be remembered that from plant foods are absorbed only 20% of its phosphorus, and also about possibility of "overdose" of the item. The daily maximum may not exceed 4 Gy on the background of the receipt of twice the amount of calcium. By itself, the excess phosphorus in the body a little dangerous, but the imbalance in his relationship with calcium can lead to quite unfavorable consequences.