The body needs phosphorous, which is an essential mineral to perform a range of crucial functions. Phosphorus is an essential mineral present in almost every cell of the human body. It is the second-largest mineral needed next to calcium, accounting for roughly 1 percent of your total body weight. “Phosphorus” comes from the Greek word phosphorus, which means “bringer of light.” In drug or supplement form, it’s called phosphate. Phosphorus is also a component of cell membrane structure and the body’s key energy source In the form of phospholipids ATP. Also, phosphorus plays a key role in regulating gene transcription, activation of enzymes, and normal Ph.

Healthy bones

Phosphorus combined with calcium helps to build healthy bones. These minerals are converted in the body into calcium phosphate salts that stiffen and strengthen bones.

Prevent UTI’s infection

Phosphate supplements are used to make the urine more acidic. This helps to treat certain urinary tract infections and kidney stone formation.

Strong teeth and nails

Phosphorous keep the teeth and nails strong, healthy, shiny, and thick. Phosphorous, when taken together with calcium, makes bones strong, shiny, and thick nails.

Muscle contraction

 Phosphorous helps the muscles to contract and also aid in muscle recovery contract after exercise. Phosphorus and adequate calcium and vitamin D levels can also help muscles contract and reduce muscle pain induced by exercise.


Phosphorous filter the excess waste and remove harmful toxins from the kidneys to help the kidney properly work by filtration.

RDA for phosphorous

Requirements for phosphorous varies by age.

  • Children  4–8 years             500 mg/day
  • Children  9–18 years           1,250 mg/day
  • Adults   19 years+              700 mg/day

Phosphorous rich foods

Protein-rich foods are excellent sources of phosphorus. These foods include chicken, turkey, pork, seafood, seeds, low-fat dairy products, such as yogurt and cottage cheese, nuts. Many different types of foods contain phosphorus, mainly in the form of phosphates and phosphate.

Coconut Quinoa


  • Quinoa Uncooked      1 cup
  • Coconut milk Nuts,   1 cup
  • Raw Agave Nectar    2/3 tbsp
  • Pumpkin and squash seed kernels 1 cup
  • Water 1 cup
  • Strawberries Raw 1 cup


  • Place rinsed and drained quinoa, coconut milk, and Agave in a medium-sized pot. Stir ingredients and bring to a boil. Reduce heat to a low simmer and cover the pot, preferably with a clear lid (so you can see through it and keep an eye on the quinoa).
  • Stir a few times during cooking. If the mixture seems to be boiling out, crack the lid to release steam; otherwise, keep covered. Cook for 10-15 minutes, until liquid, is absorbed.
  • Feel free to add a little water in the last few minutes of cooking until desired consistency is reached.
  • Divide quinoa into bowls and top with fresh berries.

Nutrient profile

  • Calories          207
  • Total Fat        11.1 g
  • Total Carbs    22.6 g
  • Protein           5.9 g
  • Vitamin A       1.5 %
  • Vitamin B-6   1.3 %
  • Vitamin C       1.7 %
  • Niacin 4.8 %
  • Phosphorus   26.6 %



A wealth of knowledge and passion is brought with dual degrees in Naturopathic and Chiropractic. A proud family man, he is devoted to his wife and two children.

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