Healthy Foods and Vitamins

Where are Magnesium and Phosphorus Found

An abundance of magnesium and phosphorus can be obtained from plant and animal food sources, and the following is an explanation of that:

Nuts: Nuts contain phosphorus and magnesium, in addition to other elements such as calcium, iron, copper, selenium, and zinc.

Nuts are considered a beneficial food for heart health, in addition to being a snack that reduces cholesterol levels, but they contain high amounts of Calories: It is recommended to eat one to two handfuls of nuts a day, no more. The types of nuts that contain high levels of minerals are almonds and cashews.

Where are magnesium and phosphorus found

Legumes: such as beans and lentils; It contains phosphorus and magnesium, in addition to potassium , iron, copper, and zinc. It is also a food rich in fiber and an important source of vegetable protein. White beans, soybeans, chickpeas and other legumes are rich in minerals.

Fish: Fish provide a group of minerals. Among them are magnesium, phosphorus , selenium , potassium, and calcium.

They are also a major source of protein and omega-3 fatty acids that are beneficial for heart health, and are fish rich in minerals. Salmon, mackerel, tuna, and canned fish with bones are a good source of calcium.

Milk and yogurt: Milk and yogurt are a good source of phosphorus and magnesium in addition to calcium and potassium.

Milk, yogurt and products made from whole milk contain the same mineral content, but to reduce the amount of calories consumed or reduce cholesterol levels, it is recommended to choose low-fat and unsweetened products.

Where is Magnesium Found?

The following points explain a group of foods rich in magnesium:

Dark chocolate: Dark chocolate is considered healthy and delicious and also rich in magnesium, as 28 grams of it contains 64 milligrams of magnesium.

It also has high levels of iron, copper and manganese and provides prebiotics, which are food for beneficial intestinal bacteria. It is also rich in antioxidants. .

Whole grains: Whole grains include wheat, barley, and oats, in addition to pseudo cereals or grain-like crops (Pseudo cereals) such as buckwheat and quinoa. Whole grains are an important source of many nutrients, including magnesium, and they are rich in B vitamins, manganese, selenium, and fiber.

Green leafy vegetables: Leafy vegetables are healthy and beneficial foods, and many of them contain magnesium, such as spinach, kale, kale, and mustard leaves.

For example, one cup of cooked spinach provides 157 milligrams of magnesium. It is worth noting that leafy vegetables are also a good source of many other nutrients such as iron, manganese, vitamin A, vitamin C, and vitamin K.

Avocado: One avocado contains 58 grams of magnesium. It is also a source of fats that are beneficial for brain and heart health, and a rich source of B vitamins and vitamin K. It has a higher percentage of potassium than that found in bananas.

Where is Phosphorus Found?

Phosphorus can be obtained from most animal and plant food sources, and it is often found with foods that contain calcium. Among its most important sources are the following:

Poultry and Birds: One cup of grilled chicken or turkey, which is approximately 140 grams, contains approximately 300 milligrams of phosphorus. These meats are also a rich source of proteins, B vitamins, and selenium. [6]

Internal Organ Meats: Internal organ meats, such as brain and liver, are important sources of phosphorus, as 85 grams of cooked beef brain provides 50% of the daily requirement of phosphorus for adults, while 85 grams of chicken liver contains 53% of the daily requirement of phosphorus. An important source of vitamin A, vitamin B12, iron and others.

Seafood: Many seafood are a good source of phosphorus, and squid (Cuttlefish), and the mollusks related to octopus and squid (squid) are among the richest sources of phosphorus, as 85 grams of these foods after cooking provide 70% of the daily need for phosphorus. There are also many fish rich in phosphorus, such as carp, sardines, salmon , mackerel, and others.

Whole Grains: There are many types of whole grains rich in phosphorus. Such as wheat, rice, and oats, and whole wheat contains the largest percentage; After that comes oats , and finally rice, but as is the case with seeds and nuts, most of the phosphorus found in whole grains is stored in the form of phytic acid, which is a form of phosphorus that is difficult to digest and absorb in the body.

Related :


I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button