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Health Benefits and Sources Of Phosphorous

Estimated Amounts Needed
  • Adults need 700 mg/day.
  • Children need 500 to 1250 mg/day.
Benefits/Deficiency Symptoms
  • In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.
  • Phosphorus is second to calcium in abundance in the body.
  • It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.
Fruit Sources
  • Avocado
  • Blackcurrants
  • Guava
  • Kiwi
  • Lychee
  • Pomegranate
Vegetable Sources
  • Amaranth leaves
  • Brussels Sprouts
  • Corn
  • French Beans
  • Lima Beans
  • Peas
  • Potatoes
  • Pumpkin
Nut/Seed/Grain Sources 
  • Buckwheat
  • Cashews
  • Oats
  • Rye
  • Sunflower Seeds
  • Wheat - Durum
  • Wheat - Hard Red
  • Wheat - Hard White 

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