🦴

Mineral

Phosphorus

Recommended Daily Allowance: 700 mg

Phosphorus is the second most abundant mineral in the body after calcium. 85% is found in bones and teeth.

✅ Health Benefits

Bone and dental strength (with calcium)
Energy metabolism (ATP)
DNA and RNA building
Acid-base balance
Cell membranes (phospholipids)

⚠️ Deficiency Signs

Bone weakness
Muscle weakness
Loss of appetite
Extremely rare — phosphorus is in nearly everything

🛑 Excess

Reduced calcium absorption
Soft tissue calcification (in chronic kidney disease)

🏆 Top Sources in НейроДиет Database

Pelmeni (10 pc)
10 pc. (200g)

600 mg

Canned sardines (100g)
100g

490 mg

Salmon sushi (8 pc)
8 pc (200g)

480 mg

Ramen (400g)
400g

480 mg

Philadelphia rolls» (8 pc)
8 pc (220g)

480 mg

California rolls» (8 pc)
8 pc (200g)

480 mg

Sushi set (8 pc)
8 pc (280g)

480 mg

Pho bo (400ml)
400ml

480 mg

Almond flour (100g)
100g

480 mg

Oat flour (100g)
100g

452 mg

💡 Interesting Facts

Meat, fish, dairy, legumes are the richest sources
Phosphate is added to cola and processed foods — many people get too much
Optimal Ca:P ratio = 1:1
ATP (adenosine triphosphate) is the energy "currency" of cells

Other Nutrients

Track Phosphorus with НейроДиет