Calcium and phosphorus are important and needed by the body. Calcium is the most abundant mineral in the human body and helps to develop and maintain strong bones and teeth. Phosphorus is the sixth most abundant mineral, and similar to calcium, it is found in our bones and teeth. The ideal amount of calcium to phosphorus is 1.5:1, although you need at least a 1:1 ratio. Both calcium and phosphorus help grow strong bones and teeth, but our bodies are more efficient at absorbing phosphorus than calcium, and, so, today, it is much more common to have a calcium deficiency than a phosphorus deficiency.

When people are deficient in calcium, it can result in cardiovascular diseases, anxiety, brittle nails, irritability, confusion, muscle cramps, heart palpitations, tetany, tooth loss, toxemia, and numerous bone diseases, including osteoporosis and osteomalacia. Likewise, health problems can result from too little phosphorus, although it is very rare because phosphorus is so readily available in today’s diets. Certain antacids can block phosphorus absorption, as can aluminum, magnesium, iron, or too much calcium. Alcoholics or people who suffer from kidney or liver disorders can also have problems absorbing phosphorus. When a person is deficient symptoms may include anemia, anxiety, arthritis, bone fragility, bone pain, irritability, loss of appetite, mental confusion, numbness, skin diseases, and tremors. 

Dairy foods usually have equal ratios of calcium and phosphorus, but items such as soft drinks have added phosphorus, no calcium, and no nutrition. Protein foods also contain higher levels of phosphorus, as do most processed foods, but it’s often not listed on the label. Unprocessed foods, such as fresh fruits and vegetables, have the lowest phosphorus amounts, so if you’re trying to make sure you consume a calcium-rich diet, chow down on those. To help you further, the following chart provides phosphorus sources and their content.

Phosphorus Content of Some Foods

Foods low in phosphorus include black tea, grapes, garlic, carrots, broccoli, asparagus, watermelon, blackberries, onions, squash, bananas, cherries, kale, orange sherbet, cabbage, beets, avocados, pears, cauliflower, apricots, plums, butter, olive oil, safflower oil, canola oil, olives, radishes, most fish, sour cream, celery, shiitake mushrooms, peaches, horseradish, spices, green peppers, white bread, rye bread, tangerines, apples, strawberries, chicken, popcorn, fresh green beans, cranberry juice, pasta, crackers, pineapple, and lettuce.

If you want more information about phosphorus content in foods, visit the USDA site.