Phosphorus is the second most present mineral in human body, after calcium. It is necessary for building strong teeth and bones. Another important role of phosphorus is in formation of DNA. It is crucial for muscle contraction, nerve signal transmission and metabolism of fat, carb and protein and their conversion into energy. It can also help reduce waste from kidneys. Best sources include meat and meat organs, fatty fish, milk, legumes, nuts, seeds and some grains like quinoa.