The health benefits of phosphorus!

Phosphorus is the second most abundant mineral in the body.  Most of it can be found in the teeth and bones.  Teeth and bone matter are made of both calcium and phosphorus, not just calcium as some or many of us thought.  Phosphorus is essential for energy metabolism, proper acid-base balance, and optimal kidney function. It is also needed for cellular growth, repair, and maintenance.

The recommended phosphorus intake for men and women over 19 years of age is 700 mg a day.  Do not go over 3,000 mg/day, especially if you are 71 and older.  Pregnant and lactating women under the age of 19 should be aiming for 1,250 mg of phosphorus per day.  Children from 4 years all the way to 18 years of age should also be shooting for a daily intake of 1,250 mg.  Children aged 1-3 need only 460 mg of phosphorus a day.

Signs of phosphorus deficiency in adults are anemia, susceptibility to infections, speech problems, weak bones and teeth, loss of appetite, muscle weakness, bone pain, anxiety, numbness and tingling of the extremities, irregular breathing, difficulty walking, and fatigue.  Phosphorus deficiency symptoms in children include stunted growth, rickets, poor bone development, and tooth decay.

Vegan sources of phosphorus include soy, lentils, beans, rice, peanuts, potatoes, whole grains, and peas.  Paleo sources of phosphorus are eggs, fish, shell fish, and meat.  Vegan AND Paleo sources of phosphorus include pumpkin seeds, chia seeds, flax, broccoli, sunflower seeds, garlic, sesame seeds, dried fruit, tree nuts, watermelon seeds, and our very own Tiger Nuts!

Dairy, white bread, and soda also contain phosphorus.  Try to avoid or minimize your consumption of soda as it contains too much phosphorus and sugar.  Both greatly interfere with calcium absorption.  You need both calcium and phosphorus to build healthy bones, and if one is lacking then you may be at risk for bone diseases such as osteoporosis (characterized by weak, brittle bones) or osteopenia (loss of bone density). 

Tiger Nuts happen to have both calcium and phosphorus in balanced amounts, so you need not worry about having too much phosphorus and not enough calcium (and vice versa) in your food.  Tiger Nuts are perfect for people on special diets for a number of reasons.  They’re hypoallergenic, making them one of the ideal sources of phosphorus for celiacs who, due to their malabsorption problems, are prone to phosphorus deficiency.  They’re also low GI, which is why diabetics (who tend to have low levels of phosphorus) and dieters can enjoy them.  Tiger Nuts are plant-based, and have been around since the Paleolithic era, which makes them both vegan- and Paleo-friendly. 


Get your healthy dose of phosphorus from whole food sources such as Tiger Nuts today! 

If you have not heard of Tiger Nuts before, they have been around for over 4000 years and were the primary food of our Caveman ancestors. They are Gluten, Nut and Dairy FREE, Organic, non GMO, Non Allergenic, Paleo Perfect and Kosher too!

Today you don't have to forage like a Caveman, just visit the on line store at 

Great News! Another Natural Grocers in Denver has Tiger Nuts Flour!

We are so happy to tell you that the Natural Grocers by Vitamin Cottage store at  3825 Tennyson Street, in Denver has the amazing  Premium Organic Tiger Nuts Flour on their shelves.

Just in case you did not know, Premium Organic Tiger Nuts Flour is milled from Raw Premium Organic Tiger Nuts, and have NOTHING added. It is Gluten Free, Organic, High in Prebiotic Fiber, NUT FREE, Kosher, Non GMO, Non Allergenic and Paleo Perfect.

Check out recipes at 

Why Embrace an Organic Diet?

The future looks bright indeed for the organic food industry in the U.S., with sales of organic food of all kinds hitting a record $43 billion and representing over 5% of total retail food sales. There is a reason for the burgeoning popularity of everything from organic tiger nuts, to pesticide-free fruit; if, in the past, debate had surrounded the issue of whether or not organic really was better for human health, recent studies have settled the debate with findings revealing that nuts, fruits, vegetables and even meat, are truly the wiser choice.

Important Findings on Organic Meat and Produce

According to the USDA, organic foods have fewer pesticide residues than conventionally grown produce. However, opting organics involves more than avoiding toxins; it also means enjoying more nutrients with every bite.

Two recent studies have added to the evidence of the desirability of organics, and both were published in the British Journal of Nutrition. In one study, organic meat and dairy were found to contain around 50% more Omega-3 essential fatty acids, which are important for promoting better heart health, battling inflammation, and lowering the risk of cancer and arthritis. Omega-3s also seems to be important for brain memory and performance, and for behavior.

A second study found that produce grow organically contains significantly higher levels of antioxidants than conventionally grown foods. It also contains lower levels of heavy metal, cadmium.

Consuming antioxidants promote better heart health and reduce the risk of infection and some types of cancer. Antioxidants are a virtual army that protect our cells against the destabilizing effects of free radicals. Powerful superfoods recommended by nutritionists and doctors alike are excellent sources of antioxidants, so make sure to fill your pantry with organic foods rich in Vitamins A, C and E, selenium, carotenoids, flavonoids, betalain, and more. Feel free to do your research on the different antioxidants contained in different foods, or take a shortcut and simply consume a wide variety of fruits, vegetables and nuts, to avail of the different benefits conferred by the wide variety of superfoods available.

Why Tiger Nuts are a Superfood

Tiger nuts often make it to Best Superfoods lists because they contain healthy fats, Vitamins C and E, phosphorus, and magnesium; indeed, in just 100 grams of this popular food, your body receives up to 17% of the recommended daily dose of magnesium.Just as you take care to buy organic fruits and vegetables, so too should you select organic, nut free, gluten free, dairy free tiger nuts, which are high in fiber and a great way to enjoy a healthy snack while following a diet such as Paleo.

Embracing the organic lifestyle is about avoiding the negative effects of pesticides, but also about obtaining more antioxidant power for your buck. Consume a wide variety of produce to ensure you are hitting your daily antioxidant target, and stock up on healthy snacks such as organic tiger nuts, which are as filling as they are tasty.

This article was written by Jennifer Dawson for Tiger Nuts USA

If you would like to find out more on Tiger Nuts, please visit us at and email your questions to us at