Foods with Fiber
Provide Phosphorus

Mineral Nutrition in Foods with Fiber Helps to Complete Daily Requirements for Macronutrients

Macronutrients (like phosphorus and potassium) must be supplied by the foods in our diet. Our bodies use minerals for normal functions but has no way to acquire or replace these essential nutrients.

A high fiber diet plan helps you choose foods to eat that provide the phosphorus your body requires.

High fiber foods prove to be excellent sources to help fill your daily need for many essential vitamins and minerals. See how much help a serving of oatmeal can provide.

Fiber Foods with Phosphorus

Fruits	Vegetables	Grains and Nuts
Avocado Banana Blackberries Blackcurrants Breadfruit Cherimoya Dates Guava Kiwi Loganberries Mulberries Passion Fruit Pomegranate Prickly Pear Raspberries Watermelon	Amaranth leaves Artichoke Butternut squash French Beans Lima Beans Okra Peas Soy Beans Soy Milk Spirulina Swiss Chard	Almonds Amaranth Brazil Nuts Buckwheat Cashews Oats Peanuts Pine Nuts/Pignolias Pumpkin Seeds Quinoa Rye Wheat - Durum Wheat - Hard Red Wheat - Hard White

Phosphorus Is Needed for

• Contraction and Relaxation of Muscles
  Function of certain Enzymes
  Produce and Transport Energy
  Protein Production

How Much Do You Need?

Children:

• 1 to 3 years: 80 mg
  4 to 8 years: 130 mg
  9 to 13 years: 240 mg
  Males 14 to 18 years: 410 mg
  Females 14 to 18 years: 360 mg

Adult Males: 400 - 420 mg
Adult Females: 310 - 320 mg