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.
Arlen Frank, Chemistry of Plant Phosphorus Compounds, Elsevier, Jun 3, 2013, https://books.google.com/books/about/Chemistry_of_Plant_Phosphorus_Compounds.html?id=6btpFSV1T2YC (1)