Foods with Added Phosphates
Many processed foods contain added phosphates, which are highly absorbable and contribute significantly to daily phosphorus intake. These additives are found in processed meats, cola beverages, baked goods, and fast food, among others. While they can enhance the flavor, texture, or shelf life of foods, it’s essential to be mindful of their contribution to your overall phosphorus intake, especially since excessive consumption can lead to health issues.
Amaranth and Quinoa
Although often classified as grains, amaranth and quinoa are actually seeds that provide a substantial amount of phosphorus. A cup of cooked amaranth or quinoa can meet 29% and 22% of the DV for phosphorus, respectively. These pseudocereals are also packed with fiber, protein, and various minerals, offering a gluten-free alternative that can enrich any diet with their diverse nutritional benefits.
