7. Nuts
Most nuts are good sources of phosphorus, but Brazil nuts top the list. Just 1 oz (28 g) of Brazil nuts provides 16% of the DV.
Other nuts containing at least 10% of the DV per oz (28 g) include cashews, almonds, pine nuts, and pistachios.
They are also great sources of healthy fats, antioxidants, and minerals. Eating them regularly is linked with better heart health.
Like seeds, most of the phosphorus in nuts is stored as phytic acid, which is not digestible by humans. Soaking may help, though not all studies agree.
SUMMARYMany nuts, and especially Brazil nuts, are good sources of phosphorus, containing at least 16% of the DV per ounce (28 g).
8. Whole grains
Many whole grains contain phosphorus, including wheat, oats, and rice.
Spelt contains the most phosphorus, with 291 mg, or 23% of the DV per cooked cup (194 g).
Oats are also a good source of phosphorus, with 14% of the DV per cooked cup (234 g), followed by brown rice, which provides 8% of the DV per cooked cup (202 g).
Most of the phosphorus in whole grains is found in the outer layer of the endosperm, known as the aleurone, and the inner layer, called the germ.
These layers are removed when grains are refined, which is why whole grains are good sources of phosphorus and why refined grains are not.
However, like seeds, most of the phosphorus in whole grains is stored as phytic acid, which is hard for the body to digest and absorb.
Soaking, sprouting, or fermenting the grains can break down some of the phytic acid and make more of the phosphorus available for absorption.
SUMMARYWhole grains like wheat, oats, and rice contain a lot of phosphorus. Soaking, sprouting, or fermenting the grains may make it more available for absorption.