Foods that are good sources of phospholipids or other phospho-nutrients

This is not a list of all foods but a list of some good sources mentioned recently and a few additions.

  • Artemisia turanica (wormwood) an herb I take as a supplement I had forgotten that my new bottle uses the botanical name.
  • Amaranth Seed – a grain that can be cooked as a breakfast porridge like dish or is available as a flour. It is gluten free.
  • Asparagus stems
  • Avocado, the fruit, or the inner kernel which can be dried and ground into a powder to use in baking perhaps, I haven’t seen the recipe and having tried to cut one it doesn’t seem like an easy task for the average home kitchen equipment.
  • Beans, common green beans, Adzuki beans, Lentils, Lima Beans, Mung Beans, Green Peas, Split Peas – probably all the bean family.
  • Cardamom – a seed pod available whole or powdered and is generally used as a powdered spice in baked goods or in savory dishes in India style curries.
  • Carrots
  • Cashew nuts, Peanuts, Walnuts, – probably all the nuts, seeds, beans, peas and legumes.
  • Celery stems and leaves
  • Coconut
  • Cumin seed – generally available as a powdered spice and used in bean dishes in Mexican or Indian cooking.
  • Gingko Leaf, available as an herbal supplement called Gingko biloba
  • Grapefruit juice and orange juice.
  • Hemp Seed, Fennel Seed, Flax seed, Squash Seed, Pine Seeds, Pumpkin Seed kernel.
  • Butternut squash and pumpkin.
  • Jerusalem Artichoke (this is a root, not an artichoke, but artichokes are probably a source to as a green leafy type vegetable)
  • Lettuce Leaf, Spinach leaves, Mustard leaves, – many leafy green vegetables.
  • Oats, – most grains like the bean, nut, seed group contain some as phospho-nutrients are part of membranes.
  • Okra seeds (eaten as a green vegetable with the seeds left in the vegetable)
  • Onion root, Garlic, Leek leaves
  • Parsnip root,
  • Pomegranate seeds
  • Rice, white or brown, the bran contains more though.
  • Sesame Seeds (also available as tahini, a sesame paste that is oilier than peanut butter but can be used similarly if used in less quantity)..
  • Sorghum, a grain available whole or as a flour
  • Sweet Potato or Yams
  • Buckwheat, a grain that is not wheat and is gluten free, available as a grain or flour
  • Wheat – a grain typically used a flour but also available in whole wheatberries or cracked wheat or more refined breakfast cereal versions.

Source: Table 4.15 and Table 8.2 Chemistry of Plant Phosphorus Compounds, by Arlen Frank, (1)

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

  1. Arlen Frank, Chemistry of Plant Phosphorus CompoundsElsevierJun 3, 2013, (1)