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Phosphorus Rich Foods recipes


Last Updated : Mar 09,2020



फास्फोरस रिच फूड्स - हिन्दी में पढ़ें (Phosphorus Rich Foods recipes in Hindi)
ફોસ્ફરસ યુક્ત રેસિપિ - ગુજરાતી માં વાંચો (Phosphorus Rich Foods recipes in Gujarati)

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

1. Works closely with calcium to build our bones.
2. As a component of enzymes aids in energy, protein and fat metabolism.
3. Build strong bones and teeth.
4. Helps is protein synthesis being a part of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).
5. Acts as a buffer – helps to neutralize the acids and maintain pH levels in the body.
6. It works with B vitamins to maintain normal heart rate.
7. Maintains muscles and blood vessels.

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 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

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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Urad Dal with Spinach, Healthy Urad Dal with Spinach
Recipe# 22453
28 Mar 20

  This recipe has an associated video
 by Tarla Dalal
Urad Dal with Spinach is a sumptuous accompaniment to Indian breads with the distinct flavour of caraway seeds. Teamed up with onions, tomatoes and green chillies for volume and flavour, this unusual mix of urad dal and spinach carries a healthy dose of B-complex vitamins. For a truly fulfilli ....
Til Laddu, Til Ke Ladoo, Til Gud Ladoo Recipe
Recipe# 5016
11 Jan 20

  This recipe has an associated video
 by Tarla Dalal
til ke laddu recipe | til ke ladoo | til gud ladoo | Maharashtrian til che ladoo | tilkut | with 15 amazing images. til ke laddu recipe
Bajra Onion Muthia, Bajra Onion Kadhai Muthia
Recipe# 33321
09 Dec 19

  This recipe has an associated video
 by Tarla Dalal
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
Jowar Bajra Garlic Roti
Recipe# 38880
29 Feb 20

 
 
by Tarla Dalal
jowar bajra garlic roti recipe | bajra jowar lehsun roti | healthy jowar bajra garlic roti | with 13 amazing images. Jowar and bajra are two super healthy flours and should be definitely included to diet!! We have ma ....
Rajma Curry,  Punjabi Rajma Masala Recipe
Recipe# 1539
10 Dec 19

  This recipe has an associated video
 by Tarla Dalal
rajma curry recipe | Punjabi rajma masala | healthy rajma curry | restaurant style rajma masala | with 24 amazing images. Rajma curry is also called
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
29 Feb 20

 
 by Tarla Dalal
bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat someth ....
Avocado Salad ( Recipe for Shiny Hair)
Recipe# 5613
09 Mar 20

 
 by Tarla Dalal
avocado salad for shiny hair recipe | tomato avocado salad | healthy avocado salad for lunch | avocado salad with cucumber and tomato | with 16 amazing images. Avocado s ....
Masoor, Beets, Zucchini , Peppers Lunch Salad,  Healthy Veg One Dish Meal
Recipe# 42285
26 Jun 19

 
 by Tarla Dalal
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants. That’s just what’s been done in this awesome Masoor, Beets, Zucchini, Peppers Lunch Salad. The fact that ....
Yam Raita, Farali Suran Raita Recipe
Recipe# 33294
20 Feb 14

 
 by Tarla Dalal
Think beyond the traditional cucumber when making raita. How about using boiled and mashed yam? you are sure to love this unconventional accompaniment.
Black Raspberry and Gooseberry Oatmeal Recipe
Recipe# 42505
01 Feb 19

 
 by Tarla Dalal
Creativity at its peak, this unique breakfast dish combines oatmeal with black raspberry and gooseberry, to get a tasty and abundantly nutritious bowlful! Gooseberries are rich in fibre and ....
Palak Raita Or How To Make Spinach Raita Recipe
Recipe# 37297
14 Nov 19

  This recipe has an associated video
 by Tarla Dalal
This smashingly tasty Palak Raita will steal your heart with its simple yet rustic flavour. The contrast of dark green against the light colour of curds is a treat to behold too. Just ensure that you refrigerate the raita for at least half an hour, and till serving time, so that the palak remain ....
Vegan Oats and Coconut Milk Pudding
Recipe# 42346
22 Jul 19

 
 by Tarla Dalal
Coconut Milk is being increasingly recognised for its health benefits. With a creamy, pleasant flavour, it adds not just nutrients but also taste to any dish it is used in. This no-fuss, easy-to-make Vegan Oats and Coconut Milk Pudding is a wonderfully healthy breakfast with a creamy mouth-feel ....
Sunny Side Up Eggs, Breakfast Recipe
Recipe# 42311
31 Mar 19

 
 by Tarla Dalal
A quick and easy egg-based breakfast that tastes yum and looks good too. Sunny Side Up Eggs as the name suggests looks like a splash of yellow on a white background, so it has a bright and cheery look that invites you to take a bite! The best part is that it can be made very easily and quick ....
Almond Honey Cinnamon Milk, Healthy Vegan Breakfast Recipe
Recipe# 42189
17 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Elegantly flavoured and pleasing to the palate, this Almond Honey Cinnamon Milk is a glassful of goodness! It is easy and cost-effective, yet tasty and brimming with nutrients. After several trials, we have arrived at the perfect blend of ingredients, so we suggest you go with it without any mod ....
Moong Dal Waffles with Stir-fried Vegetables
Recipe# 22287
03 Dec 18

 
 by Tarla Dalal
Simple but elegant touches make this a recipe to cherish! There is nothing uncommon about waffles topped with stir-fried veggies, but when the waffles are given an Indian touch by making them with a methi flavoured moong batter, it becomes a treat with a difference. Not only that, the delectab ....
Coconut Butter with Dried Coconut
Recipe# 41882
27 Jun 17

 
 
by Tarla Dalal
Dried coconut is readily available in grocery stores in India, including the small roadside kirana shops! This common ingredient however has a timeless charm, and Indians love to use dried coconut in different forms in their cooking. You can just pop a piece of dried coconut into your mouth and ....
Rajma Kebab (100 Calorie Snacks)
Recipe# 32610
01 Mar 19

  This recipe has an associated video
 
by Tarla Dalal
Suggested serving size for 100 calories: 2 kebabs let us get out of the clichéd notion that tasty snacks are fat-laden. Here is a low-fat version of the famous rajma kebab made within minutes in your own kitchen with minimal oil. With green chillies, ginger and garam masala to impart a lip-smack ....
Mooli and Fruit Raita, Radish Mooli Raita
Recipe# 41425
14 Nov 19

 
 by Tarla Dalal
Radish is a vegetable that we tend to associate with parathas and subzis, and rarely with raitas . Ev ....
Coconut Pachadi / Coconut Raita
Recipe# 32871
10 Feb 20

 
 
by Tarla Dalal
coconut pachadi recipe | coconut raita | kobbari pachadi | with amazing 12 images coconut pachadi recipe is a South Indian style coconut raita. Well, if you l ....
Hard Boiled Eggs
Recipe# 41350
31 Mar 19

 
 by Tarla Dalal
Hard-boiled Eggs can be made quickly and easily, and served with breakfast, lunch or dinner. The eggs are cooked whole, then the shell is removed, the eggs are halved and served with a simple seasoning of salt and pepper. The cooking time is very important to get the perfect hard-boiled egg. ....
Apple and Date Smoothie, Smoothie with Curds
Recipe# 36257
27 Feb 12

  This recipe has an associated video
 by Tarla Dalal
The Apple and Date Smoothie is very soothing to the palate as both apples and dates lend a very balanced taste without any overpowering flavours. The smoothie also imbibes the natural sweetness of dates, making it all the more pleasing. Other must-try combos with apples for smoothies are
Scrambled Eggs
Recipe# 41165
31 Mar 19

 
 by Tarla Dalal
Scrambled Eggs is an international favourite, especially at breakfast time. It is easy to make, sumptuous and amazingly tasty, so why not give it a try? This perfect breakfast recipe will be soft and gooey, and not fully coo ....
Cucumber Pachadi, South Indian Cucumber Raita
Recipe# 32870
08 Nov 19

 
 by Tarla Dalal
A semi-spicy cucumber raita made in a typical South Indian style, with sautéed onions, green chillies and an aromatic tempering. This is not an everyday raita but a special one, with tongue-tickling flavours and ingredients of assorted textures. Using ....
Beetroot Cucumber and Tomato Raita
Recipe# 1463
29 Mar 19

 
 
by Tarla Dalal
A rich and luscious raita with a variety of ingredients. The peppy taste of coriander and green chillies complements the crunchy feel of peanuts and coconut in the beetroot, cucumber and tomato raita, while a tempering of cumin seeds and asafoetida gives out appetising whiffs!
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