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Healthy Indian Recipes > Phosphorus Rich Indian Recipes, Foods
74 Phosphorus Rich Indian Recipes, Foods Recipes
Last Updated : 23 January, 2025
Table of Content
Phosphorus Rich Indian Recipes | Phosphorus Rich Vegetarian Foods List |
What is Phosphorus?
Phosphorus is a major mineral which works closely with calcium to build our bones. 85% of body’s phosphorus is found in bones and teeth. The remaining 15% is found in various components which aids in bodily functions.
7 Key Functions of Phosphorus
- Works closely with calcium to build our bones.
- As a component of enzymes aids in energy, protein and fat metabolism.
- Build strong bones and teeth.
- Helps is protein synthesis being a part of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).
- Acts as a buffer – helps to neutralize the acids and maintain pH levels in the body.
- It works with B vitamins to maintain normal heart rate.
- Maintains muscles and blood vessels.
Phosphorus rich khichdi
barley moong dal vegetable khichdi recipe | jau dal vegetable khichdi | healthy barley khichdi with vegetables | acidity friendly khichdi | One serving of barley moong dal vegetable khichdi delivers 25% folic acid, 20% vitamin B1, 17% protein, Phosphorus 21% of your Recommended Dietary Allowance ( RDA).
barley moong dal vegetable khichdi recipe | jau dal vegetable khichdi | healthy barley khichdi with vegetables | acidity friendly khichdi
A deficiency of phosphorus can lead to a drop in energy and thus weakness and fatigue. Prolonged deficiency will result in brittle bones as well as joint and muscular pain.
The recommended dietary intake of phosphorus is 600 mg / day for an adult, 1200 mg for a pregnant women, 600 mg / day for kids upto 9 years and 800 mg / day for kids from 10 to 18 years.
24 Major Indian food sources of phosphorus:
| 1. | Milk | 13. | Walnuts |
| 2. | Curds | 14. | Almonds |
| 3. | Cheese | 15. | Cashewnuts |
| 4. | Paneer | 16. | Peanuts |
| 5. | Egg | 17. | Sesame Seeds |
| 6. | Moong | 18. | Flax Seeds |
| 7. | Matki (Moath beans) | 19. | Sunflower Seeds |
| 8. | Chick Peas (kabuli chana) | 20. | Broken Wheat (Dalia) |
| 9. | Kidney Beans (Rajma) | 21. | Jowar |
| 10. | Urad Dal | 22. | Bajra |
| 11. | Moong Dal | 23. | Oats |
| 12. | Masoor Dal | 24. | Ragi (Nachni) |
| 25. | Whole Wheat Flour |
Phosphorus Rich Snack
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy | Our every day rotis are flavoured and made more nourishing with the use of spinach puree in healthy spinach wrap. Iron rich palak is a common vegetable found in most household pantries, so making these rotis isn’t very difficult. Ome spinach tahini wrap provides 66% RDA of Phosphorus.
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
The paneer and vegetables mixed in the curd marinade make this paneer tikka a good source of protein, phosphorus and calcium which strengthen our bones and the capsicum and also it is cooked it less oil to make it healthier. Learn how to make Low Fat Paneer and Low Fat Curd. One skewer of paneer tikka has 4.9 grams of protein ( 9% of RDA, 30% calcium, Phosphorus 18%, Vitamin B1 10% of your Recommended Dietary Allowance ( RDA).
paneer tikka recipe | restaurant style paneer tikka | paneer tikka on grill pan | tandoori paneer tikka |
Phosphorus rich Indian pulses (dals + beans )
vaal ki usal recipe | dalimbi usal | Maharashtrian birda usal | One serving of vaal ki usal delivers 32% fiber, 20% vitamin B1, 19% protein, Phosphorus 31%, Magnesium 27% of your Recommended Dietary Allowance ( RDA).
vaal ki usal recipe | dalimbi usal | Maharashtrian birda usal
whole masoor salad recipe | healthy whole red lentil Indian salad | protein rich masoor salad | One serving of whole masoor salad delivers 16% folic acid, 20% vitamin B1, 20% protein, 28% fibre, iron 19%, 50% Phosphorus of your Recommended Dietary Allowance ( RDA).
whole masoor salad recipe | healthy whole red lentil Indian salad | protein rich masoor salad
kadala curry recipe | Kerala special puttu kadala curry | kadala kari | easy kadala curry for puttu appam and dosa | healthy black chick peas curry | One serving of kadala curry delivers 38% folic acid, 20% vitamin B1, 13% protein, 49% fiber , 50% vitamin C, 25% Phosphorus, 22% magnesium of your Recommended Dietary Allowance ( RDA).
kadala curry recipe | Kerala special puttu kadala curry | kadala kari | easy kadala curry for puttu appam and dosa | healthy black chick peas curry
Since it is available in a variety of foods, deficiency of phosphorus is not very common. Use these phosphorus rich foods to create delicacies like. in your own kitchen and welcome health for your family.
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