Nuts
Brazil nuts lead the nut category in phosphorus content, with each ounce supplying 16% of the DV. Other nuts, such as cashews, almonds, and pistachios, also offer a good dose of this mineral. Nuts are not only a phosphorus source but also provide healthy fats, antioxidants, and a variety of minerals. Regular consumption of nuts is associated with improved heart health, making them a beneficial addition to any diet.
Whole Grains
Whole grains, like wheat, oats, and rice, are valuable sources of phosphorus thanks to their natural composition, which includes the germ and aleurone layers. Spelt, for instance, contains 23% of the DV per cooked cup. Processing grains can strip away these nutrient-rich layers, highlighting the importance of choosing whole grains to maximize your phosphorus intake. Besides phosphorus, whole grains offer dietary fiber and other essential nutrients, supporting digestive health and overall well-being.
