What foods are good for phosphorus deficiency?

It is as important for pregnant women to supplement phosphorus as calcium and zinc before giving birth. It is an element necessary not only for pregnant women but also for the fetus. The most common symptoms of phosphorus deficiency are loss of appetite and feeling achy and weak, which often make pregnant women feel very uncomfortable. Unsaturated fatty acids, polyphosphates, and enzymes produced by the combination of phosphorus and other substances play an important role in the metabolism, acid and alkali, and nerve regulation of the pregnant woman's body. If the pregnant woman is seriously deficient in phosphorus, it will also affect the health of the fetus. Without phosphorus, bones will definitely not grow, and the fetus may be sick after birth. So, how can pregnant women supplement phosphorus?

It is recommended that pregnant women who are deficient in phosphorus should supplement it according to their diet. Phosphorus is present in high levels in many foods, and the phosphorus in foods is also more easily digested and absorbed by pregnant women. Generally speaking, among common foods, wheat flour, corn flour, bean products, nuts, meat, fish, eggs, milk, etc. are rich in phosphorus. Among them, every 100 grams of wheat flour contains 401 mg of phosphorus; every 100 grams of corn flour contains 320 mg of phosphorus; every 100 grams of chicken breast contains 719 mg of phosphorus; eyefish contains 222 mg of phosphorus; lean pork contains 185 mg of phosphorus; tofu contains 179 mg of phosphorus; eggs contain 118 mg of phosphorus; and milk contains 55 mg of phosphorus. Therefore, pregnant women can eat more foods rich in phosphorus before delivery. Many people's favorite pasta, corn porridge, and mushroom stewed chicken can supplement phosphorus. Pregnant women may as well eat some of them. They are simple, delicious and can satisfy their taste requirements.

What should pregnant women eat to supplement phosphorus?

In fact, phosphorus exists in many foods. As long as we eat more foods rich in phosphorus, we can effectively supplement phosphorus. Various grains, fish, meat, eggs, milk, beans, etc. are rich in unsaturated fatty acids, and the phosphorus in many foods is relatively easy to be digested and absorbed by the body. The average adult requires about 1.5 grams of phosphorus per day, while during pregnancy, breastfeeding, and preparation for pregnancy, more is needed, which can increase the amount of phosphorus required each time to 2 grams. What foods are rich in phosphorus and suitable for pregnant women?

Main meal: rice, noodles. Be careful not to make them too refined. Try to use soy noodles with a medium level of processing. The main meal does not need to be too monotonous, and a combination of large and small portions is conducive to obtaining comprehensive nutrition and increasing the nutritional value of food protein.

Vegetables: Eat more green leafy vegetables or other colored vegetables. Two-thirds of the vegetables and fruits in a pregnant woman's diet should be green leafy vegetables. Vegetables and fruits such as spring bamboo shoots that are colorless, expensive, and high in oxalic acid should be avoided as much as possible or not needed, otherwise it will affect the digestion and absorption of phosphorus.

Fresh fruits: oranges, dates, hawthorn fruits, etc. can be eaten, and the price is very cheap.

Livestock food: Try to choose types with high protein content and low fat content. Poultry products have a low fat content and delicate muscles. Chicken stew tastes delicious and can stimulate the metabolism of digestive enzymes. They are especially suitable for pregnant women.

Dairy products: Whey protein, the main component of dairy protein, is a phosphorus-containing complex protein with sufficient essential amino acids and is also a complete protein. The fat in milk is easy to digest and is a good source of food for pregnant women.

It should be noted that foods containing oxalic acid will inhibit the absorption of phosphorus, and various metal ions such as magnesium, iron, and aluminum can also combine with ammonium sulfate to form insoluble salts, affecting the absorption of phosphorus. In addition, excessive calcium absorption will also compete with phosphorus and hinder the absorption of phosphorus. Therefore, the effective intake ratio of phosphorus and calcium should be ensured to be 1:1~1:2 in the diet.