Top 11 Foods With Phosphorus For Bone Health, Per Dietitians

Your bones support you, so you need to support them in return. But while calcium and vitamin D usually get all the credit for bone health, another essential mineral — phosphorus — tends to get left out.

Phosphorus and calcium are some of the "VIP minerals," registered dietitian Caroline Susie, tells TODAY.com. We need both of them to build and maintain strong bones, and they do important jobs throughout your body.

Alongside calcium, phosphorus is "really making up your bones and your teeth and keeping you strong," says Natalie Rizzo, registered dietitian and TODAY.com's nutrition editor. But phosphorus also plays a role in all kinds of essential bodily processes that we need every day but might forget are happening, she adds.

That includes things like DNA synthesis, pH balance and energy production for our cells to function, Susie says.

We tend not to pay attention to these processes because they just seem to hum along, the experts say. But phosphorus plays a key role in all of those functions.

Luckily, you're probably already getting all the phosphorus your body needs from your diet. And, if you want to pay closer attention to your phosphorus intake, you'll likely find this mineral in some of your favorite high-protein foods.

The recommended dietary allowance for phosphorus changes as we age. We need a higher amount in childhood and teen years when our bodies are growing, the National Institutes of Health explain.

From age 9 through 18, we need 1,250 milligrams of phosphorus a day. Then, as adults, we only need to get about 700 milligrams a day, the NIH says.

Generally, people in the U.S. don't have a problem getting enough phosphorus because it's in foods that we tend to eat a lot of, like meat and dairy.

"Foods that are rich in protein are also usually rich in phosphorus," Susie says. "And foods that are rich in calcium are also usually rich in phosphorus."

Even if you're vegan or vegetarian, you probably don't need to stress too much about getting phosphorus, Rizzo says. That's because you'll find a good amount of this mineral in your go-to plant-based protein and fiber sources, including lentils, brown rice, nuts and beans.

"There are a lot of options there whether you prefer animal protein or not," Susie explains. That's also why people generally don't need to turn to supplements to get enough phosphorus, she adds.

While everyone needs phosphorus in their bodies, some people need to be careful with this mineral — and avoid eating too much.

"If you're living with kidney disease, this is one mineral that you have to watch out for," Susie explains. When your kidneys aren't functioning properly, it becomes harder for them to adequately flush out excess phosphorus, the NIH says.

So, "depending on where you are with kidney disease, you're likely going to be limiting your phosphorus intake," Susie adds.

On the other hand, it is also possible to have a phosphorus deficiency, although this is rarely the result of a dietary problem in the U.S., the NIH says. Instead, severe dietary restriction (as a result of an eating disorder, for instance) and some common medications, such as insulin and certain antacids, can make that more likely, Susie says.

The symptoms of a phosphorus deficiency can be "kind of vague," she adds, and can include irritability.

If you're concerned about your phosphorus intake, for whatever reason, check in with your doctor or a registered dietitian, the experts say.

As explained above, you'll tend to find phosphorus in foods that also contain calcium and protein.

That means foods like chicken, beef, fish and dairy will all provide a good amount of your daily phosphorus. You can also get a sizable dose of phosphorus from plant-based sources, particularly nuts, whole grains and legumes.

Because these foods are often a large part of the typical U.S. diet, you probably don't need to go out of your way to get more phosphorus in your meals.

But some people may need to pay close attention to how much phosphorus they're eating — either because they need more or less of it.

Here are some of the richest food sources of phosphorus to watch out for, according to the experts and the NIH:

Plain low-fat yogurt tops the list of foods high in phosphorus. A single 6-ounce serving will provide about 245 milligrams of this mineral, which is already hitting 20% of the daily value for an average adult. Adding a handful of nuts on top, like almonds or cashews, will give you another boost of phosphorus.

Just one cup of 2% milk contains 18% of your daily recommended amount of phosphorus (about 226 milligrams). Milk also provides calcium and vitamin D — a great combo for healthy bones.

High-protein foods are also likely to be high in phosphorus, and fatty fish like salmon and tuna are prime sources of both. A 3-ounce serving of cooked salmon will give you about 214 milligrams of phosphorus and around 17 grams of protein.

Like salmon, chicken is another great high-protein and high-phosphorus food option. In 3 ounces of roasted chicken breast, you'll get 182 milligrams, which amounts to 15% of your daily value.

The first plant-based phosphorus source on the list, lentils are also rich in gut-healthy fiber, a wide variety of vitamins and filling protein. Just a half-cup serving of cooked lentils will grant you 178 milligrams of phosphorus.

A little lower in phosphorus than some other animal protein sources, beef is still a good bet when looking for this mineral. A 3-ounce, 90% lean beef patty will provide 172 milligrams of phosphorous. Have a side of baked or roasted potatoes with your burger for even more phosphorus — and potassium — in your meal.

Nuts are another great source of phosphorus. In just an ounce of dry-roasted cashews, you'll find about 139 milligrams of this mineral. Other nuts, like almonds, peanuts and pistachios, will also provide about the same amount.

In general, beans are a rich source of plant-based fiber, protein and other important nutrients — including phosphorus. Red kidney beans are a great option, containing 115 milligrams per half-cup serving.

A cost-efficient whole grain, brown rice is also a surprisingly great option for phosphorus. Along with 2 to 3 grams of protein per half-cup, you'll also get 100 milligrams of phosphorus. Pair it with chicken or salmon for a filling, phosphorus-rich dinner.

Another whole-grain source of phosphorus, oatmeal is a go-to breakfast option for plenty of good reasons. With a good helping of fiber and 90 milligrams of phosphorus per serving, oatmeal is the perfect morning base for nut butter, seeds or fresh fruit. Make your oatmeal with a little milk to add more phosphorus, calcium and vitamin D.

Despite high prices these days, eggs remain a staple food. Not only are they a great source of protein and heart-healthy fats, but they also provide phosphorus — about 86 milligrams per egg.