Phosphorus is a very important mineral that we all need to stay healthy. But, unfortunately, many of us don’t take in enough phosphorus from our diets.
This is an easy problem to fix – simply add more phosphorus-rich foods to your diet. This is a way healthier option than taking supplements.
Many foods contain phosphorus, including meat, seeds, grains, and even fruits.
While most fruits aren’t too high in phosphorus, there are some that pack quite a lot in a single serving.
20 Fruits High In Phosphorus
Passionfruit is especially high in phosphorus, with one cup providing you with 160 mg of this mineral. It’s also an incredible source of vitamins A and C, as well as iron, potassium, and magnesium.
Passionfruit is very rich in plant compounds and antioxidants, which help prevent various diseases and flush out harmful free radicals.
This prevents oxidative stress and damage to your cells and reduces your risk of many chronic conditions.
One cup of durian contains 94.8 mg of phosphorus. While most people aren’t fans of this fruit due to its smell, durian is actually very nutritious.
It provides you with a good dose of vitamin C, most B vitamins, and a lot of magnesium. It also contains a lot of powerful plant compounds that help reduce your risk of cancer and prevent heart disease.
In addition, eating durian can help you fight infections and boost your immune system.
One cup of sliced avocado provides you with 78 mg of phosphorus. Avocados are also high in potassium, which helps control your blood pressure levels and prevent heart attacks and strokes.
It’s also a great source of monosaturated fats, which help keep you full and improve your heart health.
Avocados are very easy to add to your diet, as you can mash them up and eat them on toast or even add them to your morning smoothie.
One cup of chopped guavas contains 66 mg of phosphorus. Guavas are not only a great source of phosphorus but also provide you with a great amount of vitamins A and C as well as potassium and copper.
Eating guavas can greatly benefit your digestive system and even aid in weight loss or maintaining a healthy weight.
This is because of the good dose of fiber found in guavas and the powerful plant compounds that guava contains.
One cup of pomegranate seeds with juice contains 62.6 mg of phosphorus. This delicious and versatile fruit is very rich in antioxidants that help reduce your risk of various serious health issues, including cancer.
Pomegranate also contains various anti-inflammatory plant compounds, which help reduce inflammation in your digestive system.
It also has lots of potential benefits for heart health, bone health, and cognitive health.
One cup of sliced jackfruit contains 59.4 mg of phosphorus. This fruit is not only a great source of phosphorus, but it also contains carotenoids, which give it its red color.
These compounds are powerful antioxidants that protect your cells from damage and prevent various diseases like cancer and heart problems.
Jackfruit is also a good source of magnesium, copper, and manganese.
One cup of sliced lychees contains 58.9 mg of phosphorus. This exotic fruit contains several healthy minerals and vitamins as well as potent antioxidants.
These compounds help protect your body against heart disease, cancer, and diabetes. Lychees are a great source of vitamin C, which helps keep your skin healthy and boost your immune system. Because of that, eating lychees can help you fight viruses and viral infections.
One cup of elderberries contains 56.6 mg of phosphorus. This delicious fruit is packed with antioxidants and vitamins that boost your immune system.
They also contain compounds that may reduce inflammation, lessen stress, and protect your heart. Eating elderberries may also help you lessen the cold and flu symptoms, whether you’re eating berries or flowers of this fruit.
Another good idea can be juicing them to get the most out of the nutrients they contain.
One cup of mulberries contains 53.2 mg of phosphorus. This type of berry is a great source of phosphorus and other minerals like iron, magnesium, and potassium.
Mulberries also provide you with a great dose of fiber, which helps soak up excess stomach acid, reducing the symptoms of acid reflux and GERD.
They also contain plant compounds that improve your overall digestive health and prevent indigestion.
One cup of currants contains 49.3 mg of phosphorus. This fruit packs a lot of antioxidants in a small serving, helping your body remove free radicals while boosting your immune system.
Currants, especially black, are high in omega-6 fatty acids that help protect your heart and reduce your risk of cardiovascular issues. In addition, they’re high in vitamins C and K, as well as manganese.
One cup of sectioned grapefruit contains 41.4 mg of phosphorus. This delicious fruit is not only rich in antioxidants but also helps with blood sugar management. Because of that, eating grapefruit and drinking grapefruit juice may reduce your risk of type 2 diabetes and help you lose weight. This impressive benefit is accredited to grapefruit’s high fiber content and the plant compounds it contains.
A one-cup serving of gooseberries provides you with around 40.5 mg of phosphorus. These small berries are highly nutritious, high in fiber, but low in calories.
Eating them can not only provide you with a great amount of phosphorus but also help control your blood sugar levels.
Gooseberries also contain compounds that are good for your heart and may have anticancer properties.
One cup of tangerines, also called mandarin oranges, contains 39 mg of phosphorus. They also provide you with a lot of antioxidants, which boost your immunity, have cancer-fighting properties, and even improve brain function.
Tangerines are very easy to add to any diet as they can be juiced or snacked on no matter where you are. They’re also very high in vitamin C and fiber.
One cup of sliced nectarines contains 37.2 mg of phosphorus. This phosphorus-rich fruit contains many disease-fighting antioxidants that reduce your risk of cancer, heart disease, and diabetes.
Eating nectarines may also help you lose weight, thanks to the insoluble fiber they contain. Additionally, nectarines contain a lot of vitamin C, which helps with iron absorption.
Because of that, eating this fruit can help treat anemia.
One cup of chopped-up apricots contains 35.7 mg of phosphorus. This fruit is also high in flavonoids – an antioxidant that helps fight inflammation and reduce your risk of obesity, diabetes, and heart disease.
Apricots are relatively low in calories but high in fiber, so they can prevent overeating by curbing your appetite and increasing the feeling of fullness.
As a result, adding apricots to your diet can contribute to healthy weight loss.
One large peach contains around 35 mg of phosphorus. This delicious and juicy fruit contains powerful antioxidants, including vitamin C, that fight against cell damage and protect your body against premature aging and various illnesses, including cancer.
Peaches also contain plant compounds that may help keep your skin healthy. That’s why many skin products contain extracts from this fruit.
They may also improve insulin sensitivity, making them a good fruit for people with diabetes.
Eating bananas can also aid in weight loss by improving digestion and helping you feel satisfied after eating, preventing overeating.
18. Sweet cherries
One cup of pitted sweet cherries contains 32.3 mg of phosphorus. Cherries, especially the sweet variety, are rich in antioxidants and anti-inflammatory compounds.
These substances help prevent many chronic diseases, such as diabetes and lower your risk of cancer.
Cherries are also very easy to add to any diet, whether as a snack or as a part of a bigger meal and even various desserts.
One cup of blackberries contains 31.7 mg of phosphorus. Aside from phosphorus, these small berries are a great source of vitamin K, which is very important for blood clotting, bone metabolism, and calcium levels regulation.
Blackberries may also boost brain health and improve your cognitive functions as a result of the powerful plant compounds they contain.
Eating blackberries can also help you fight the symptoms of acid reflux and GERD by reducing heartburn and other issues.
One kiwi fruit contains 25.8 mg of phosphorus. Kiwis aren’t as rich in phosphorus as other fruits on this list, but they still pack a good dose.
They’re also known to improve digestion and prevent constipation due to the insoluble fiber they contain. Eating kiwis may also help you maintain healthy blood pressure and reduce your risk of stroke and heart disease.
On top of that, kiwis contain plant compounds that help lower the ‘bad’ cholesterol levels while improving the levels of ‘good’ cholesterol.