Phosphorus is a mineral element with the atomic number of 15. It combines with calcium to create the calcium-phosphorus balance necessary for the growth of bones and teeth and in the formation of nerve cells. This mineral is also essential for the assimilation of carbohydrates and fats. It is a stimulant to the nerves and brain. Phosphorus also contributes to proper kidney functioning and lessens arthritis pain.
Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and it is an essential component of lipid-containing structures such as cell membranes and nervous system structures. It also plays a role in the structure of every cell in the body.
In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate, or ATP, the molecule that is the energy currency of the body.
Calcium cannot achieve its objectives unless phosphorus is also present in a proper balance. Too much phosphorous, though, can cause diarrhoea and calcification (hardening) of organs and soft tissue and can interfere with the body’s ability to use iron, calcium, magnesium and zinc.
It is a matter of getting the balance right which is why supplementation is not advised. Supplements will never provide the correct balance of any nutrient for the particular individual taking them and any imbalance can affect the levels of other vital nutrients.
Phosphorus deficiency
A deficiency in phosphorous may bring about loss of weight, retarded growth, reduced sexual libido and general weakness. It may also result in poor mineralisation of bones and deficient nerve and brain function.
Highest sources of phosphorous in milligrams per 100 grams
- Baking powder 6869 mg
- Pumpkin seeds 1233 mg
- Whey powder 932 mg
- Poppy seeds 849 mg
- Mustard seeds 828 mg
- Parmesan cheese 807 mg
- Brazil nuts 725 mg
- Raw cocoa powder 734 mg
- Soya beans 637 mg
- Cashew nuts 593 mg
- Beef liver 497 mg
- Sardines 490 mg
- Caviar 356 mg
- Tempeh 266 mg
- Sun dried tomatoes 356 mg
- Brown rice 360 mg
- Buckwheat 319 mg
- Dried shiitake mushrooms 294 mg
- Anchovies 252 mg
- Portobello mushrooms 108 mg
- White mushrooms 105 mg
- Water cress 60 mg
NOTE: Phosphorus from plant sources is less easily absorbed than from animal sources.
Recommended daily requirement of phosphorous
- Adults 19+ years 700 mg
- Pregnant and breast-feeding women 700 mg
- Babies birth to 6 months 100 mg
- Infants 7 to 12 months 175 mg
- Children1-3 years: 460 mg
- Children 4-8 years: 500 mg
- Young people 9-18 years:1,250 mg
Phosphorus overdose
Phosphorus, in the form of phosphate or phosphoric acid, is widely added to processed foods and medications and, because too much phosphorous can reduce the amount of calcium that the body absorbs leading to brittle and porous bones, it is important to eliminate these foods and drinks from the diet. It also upsets the balance of other minerals in the body. and can lead to other health issues See>> Phosphate dangers
Related subjects
- A-Z of nutrients
- Arthritis
- Bone and joint disorders
- Kidney disorders
- Teeth and gum disorders
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