Venison is a popular meat choice for many reasons It’s lean, nutritious, and has a delicious, rich flavor that can’t be matched But when it comes to its phosphorus content, is venison actually high in this important mineral?
Phosphorus is a mineral that plays vital roles in the human body. It’s found in every cell and is essential for building strong bones and teeth. It also supports kidney function muscle contractions, nerve signaling and more.
While phosphorus is crucial, too much of it can be problematic. Excess phosphorus pulls calcium out of bones, potentially leading to osteoporosis. It can also cause issues for people with kidney disease.
So how much phosphorus does venison contain? Should you be mindful of your intake if you frequently eat deer meat? Let’s take a closer look.
What is Phosphorus?
Phosphorus is a mineral categorized as an electrolyte because it carries an electrical charge. About 85% of the phosphorus in your body resides in your bones, with the rest found in tissues and organs.
Along with calcium, phosphorus is integral for bone formation, growth, and maintenance. These two key minerals work together to build and protect your skeletal structure.
Phosphorus also contributes to cell structure and benefits your metabolism It plays a part in how your body stores and uses energy This mineral activates B vitamins so they can be utilized and assists with protein formation.
Additional roles of phosphorus include:
- Kidney function – Filters waste and regulates fluid balance
- Muscle contractions – Facilitates movement
- Nerve signaling – Allows communication between nerves and the brain
- Acid-base balance – Helps maintain optimal pH
The recommended daily intake of phosphorus is 700 mg for adults. Needs are higher during pregnancy and breastfeeding.
Is Venison Considered High in Phosphorus?
Now that you understand why phosphorus matters, let’s look at how venison stacks up. Is it truly high in this mineral?
Venison contains a moderate amount of phosphorus. A 3-ounce serving of cooked venison provides around 23% of the recommended daily value.
Comparatively, the same serving size of beef supplies 26% of the daily phosphorus needs. So venison has less than beef, but still offers a decent phosphorus punch.
Looking at the precise phosphorus content of venison:
- A 3-oz serving has 167 mg
- 100 grams of raw venison contains 202 mg
These aren’t super-high amounts, but venison does contain more phosphorus than many other meats:
- Beef: 26% daily value per serving
- Pork: 15% daily value per serving
- Chicken: 15% daily value per serving
- Venison: 23% daily value per serving
So venison can rightly be considered a good source of phosphorus, though not the best. Beef contains higher levels per serving.
Benefits of Phosphorus in Venison
Although venison doesn’t supply the most phosphorus compared to other meats, the amount it does provide can have advantages.
Here are some of the top benefits of getting phosphorus from venison:
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Supports bone health – The phosphorus in venison helps build strong, mineral-dense bones when paired with calcium. This may lower the risk of osteoporosis.
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Boosts muscle and nerve function – Phosphorus allows your muscles to contract and enables nerve signals to travel where they need to go. The phosphorus in venison facilitates these key jobs.
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Aids kidney function – Healthy kidneys require phosphorus to filter waste from your blood. Venison provides some of the phosphorus your kidneys need for optimal function.
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Assists metabolism – By playing a role in how your body stores and utilizes energy from food, the phosphorus in venison supports a healthy metabolism.
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Activates B vitamins – In order for B vitamins to work in your body, they need to interact with phosphorus. The phosphorus content of venison helps get the job done.
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Promotes protein formation – Phosphorus and protein are closely linked, as phosphorus is required for protein production. Venison’s protein is utilize thanks to its phosphorus.
Potential Drawbacks of Too Much Phosphorus
While phosphorus is clearly important, it’s also possible to get too much. Excessive phosphorus intake can cause problems, especially for those with kidney issues.
Potential drawbacks of very high phosphorus levels include:
- Pulling calcium from bones – This weakens bones and raises osteoporosis risk.
- Calcification of organs and tissues – Can impair organ function.
- Interference with other minerals – Imbalances between phosphorus and iron, calcium, magnesium, or zinc.
- Increased heart disease risk – From calcification of blood vessels.
- Dangerous accumulations – Build-up in the lungs, eyes, or heart.
Individuals with kidney disease are most at risk from excess phosphorus. Damaged kidneys cannot remove extra phosphorus from the blood.
For healthy people, high phosphorus intakes generally aren’t a major concern. But it’s smart not to go overboard on high-phosphorus foods either.
Healthy Ways to Eat Venison
You can safely enjoy venison as part of an overall balanced diet. Here are some tips for healthy ways to eat venison:
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Watch portion sizes – Stick to reasonable 3-4 ounce servings of venison. This prevents overdoing it on phosphorus.
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Eat venison in moderation – Limit venison to 2-3 times per week at most. Choose other lean proteins like chicken, fish, and beans the rest of the week.
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Pair venison with low-phosphorus foods – Enjoy venison alongside vegetables, fruits, grains and dairy products to balance phosphorus intake.
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Stay hydrated – Getting enough fluid helps flush excess phosphorus from your system. Shoot for 8-10 glasses of water daily.
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Take a calcium supplement – If you eat venison regularly, a calcium supplement can keep phosphorus levels in check. Calcium binds to phosphorus.
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Monitor kidney function – People with kidney disease should have phosphorus levels tested routinely and follow dietary guidelines for kidney health.
Delicious and Nutritious Venison Recipes
Following proper portion sizes, venison can be part of a nutritious diet. Try these tasty and healthy venison recipes:
Venison Chili
Saute onions, peppers and garlic. Add tomatoes, spices and beans. Brown venison and stir together. Top with avocado and cheddar cheese.
Venison Meatballs
Combine venison, breadcrumbs, egg, garlic and spices. Form into balls and bake until browned. Serve over pasta with tomato sauce and parmesan.
Venison Stir-Fry
Marinate venison strips in soy sauce, honey and ginger. Stir-fry with peppers and broccoli. Serve over brown rice or quinoa.
Venison Steak Salad
Grill venison steaks and slice. Place on top of salad greens with blue cheese, pecans, strawberries and balsamic dressing.
Venison Tacos
Cook venison with taco seasoning. Serve in soft tortillas or taco salad bowls with all the fixings like guacamole, salsa and cheese.
The Verdict on Venison and Phosphorus
Venison contains a moderate amount of phosphorus, more than some meats but less than beef. The phosphorus it supplies can benefit bone health, metabolism, kidney function and more.
However, excessive phosphorus intake has downsides, especially for those with kidney disease. As long as you incorporate venison as part of an overall balanced diet and limit portions, it can be enjoyed safely by most healthy individuals.
Venison delivers plenty of nutrition along with its phosphorus content. It provides high-quality protein, iron, zinc and B vitamins with less fat and calories than beef. Following basic dietary precautions, don’t hesitate to take advantage of venison’s many perks.
Deer Meat Provides 37% DV Vitamin B2 (Riboflavin)
Deer meat is an excellent source of vitamin B2 (riboflavin), providing 37% of the daily value per 3. 5-ounce serving!.
Flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) are two important coenzymes that help with oxidation-reduction reactions. Riboflavin, also known as vitamin B2, is one of these vitamins. These coenzymes work together to make antibodies, energy, help with growth and development, keep skin and hair healthy, and break down other nutrients like vitamin B6, niacin, folate, and iron. Researchers have found that riboflavin may help prevent or treat migraines, heart disease, cataracts, and preeclampsia during pregnancy. It also possesses some anti-cancer properties due to its involvement in folate metabolism and MTHFR activity. Learn more about vitamin B2 here.
Deer Meat Provides 40% DV Vitamin B3 (Niacin)
Niacin, a type of vitamin B3, is also found in large amounts in deer meat, which gives animals 40% of their daily value. 5-ounce serving!.
There is a vitamin B3 called nicotinic acid that dissolves in water and is needed to make two very important coenzymes called nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). Over 400 enzymes need NAD and NADP to do things like repair DNA, make fatty acids, work with antioxidants, clean the body, make hormones, and break down fat, carbs, protein, and alcohol. Niacin may help people with heart disease and high cholesterol, and it may also help protect against cancer and type 1 diabetes. Some research suggests it could benefit health outcomes for patients with HIV or schizophrenia as well. Learn more about niacin here.
Phosphorus and Kidney Disease Diet: High Phosphorus Foods and Renal Diet Tips
FAQ
What meat is lowest in phosphorus?
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Meat or Poultry
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Phosphorus Content
|
|
Chicken thigh, skinless
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150 mg
|
|
Hamburger patty, 90 percent lean
|
170 mg
|
|
Lamb chop
|
185 mg
|
|
Pork chop
|
200 mg
|
How much phosphorus is in venison?
|
Name
|
Amount
|
Unit
|
|
Iron, Fe
|
2.92
|
mg
|
|
Magnesium, Mg
|
21
|
mg
|
|
Phosphorus, P
|
201
|
mg
|
|
Potassium, K
|
330
|
mg
|
Is venison better for your heart than beef?
Is venison a good source of protein?
However, leaner cuts of meat can play a part in the diet when we’re looking to get more protein without increasing total calorie intake. Since venison is lean meat and much lower in calories than typical cuts of beef, lamb, or pork, it is an excellent choice for this purpose. Key Point: Venison is a low-calorie source of protein.
Is venison healthier than red meat?
Eating venison is a healthier option than eating red meat, such as beef or pork, because deer meat is leaner, has less saturated fat and cholesterol, and has fewer calories. According to WebMD, a 3-ounce cut of deer meat has 134 calories, 26 grams of protein, and 3 grams of fat.
Is venison a good source of CoQ10?
Reindeer are the highest food source of CoQ10 with 15.8 mg per 100g of meat, while white-tailed deer contain moderate amounts. At only 157 calories per 3.5 oz serving, venison has 40% fewer calories than beef and 10% less than chicken breast. Deer meat has 20% more protein than beef; 7.4 vs 6.2 grams per ounce.
What are venison nutrition facts?
Another one of many important venison nutrition facts is that it’s a leaner meat than your normal beef or pork meaning it is a meat with lower fat. Fat is not inherently bad but with the easily available and excessive use of unstable oils and fats, the human diet is not lacking fat but is lacking a clean and available source of protein.