Phosphorus is a mineral that is needed by the body for balance between other minerals and vitamins. It also helps keep iodine, magnesium, and zinc levels balanced. In addition, it is essential for proper bone formation. This mineral is found in small amounts in many foods.
What is Phosphorus?
Phosphorus is an essential mineral in the body that helps build strong bones. It works with calcium to build healthy bones and prevent bone loss. Ideally, your body should have at least 1000 mg of phosphorus daily. You can get this mineral from a wide variety of foods.
Foods rich in phosphorus include fish, meat, nuts, cereals, and eggs. Carbonated beverages and certain processed foods also contain significant amounts of phosphorus. For healthy adults, a balanced diet is essential for adequate phosphorus intake. There are many sources of phosphorus in the food we eat, but a balanced diet is the best way to get this vital mineral.
Insufficient amounts of phosphorus in the diet can cause several health problems. Too much phosphorus can cause kidney failure, osteoporosis, and heart disease. High phosphorus levels in the blood can also inhibit the body’s ability to use other minerals.
Health Benefits of Phosphorus
Phosphorus is an essential mineral that helps the body use energy more efficiently. It also helps the body’s organ systems absorb vitamins. Phosphorus is found in food and supplements. It can be found in protein-rich foods, including meat, whole grains, dried fruit, and legumes. It is also found in certain types of salt.
This mineral plays several crucial roles in the body. It is necessary to balance the levels of other nutrients in the body. It supports healthy metabolism and helps to produce enzymes in the digestive system that convert nutrients into energy. It also stimulates glands that release hormones. It also helps to create phospholipids, essential to most biological membranes. These phospholipids help buffer excess alkali and acid compounds in the body.
Phosphorus is used as an electrolyte in the body. This mineral also contributes to better digestion and helps reduce the incidence of diarrhea, bloating, and constipation. Lastly, phosphorus regulates the activity of the B vitamins, which are necessary for energy production and neurotransmitter release.
Side Effects
Phosphorus is a mineral that is necessary to build strong, healthy bones. It works with calcium to balance the amount of calcium in the blood. Healthy kidneys convert vitamin D into the active hormone calcitriol, which helps calcium absorption from the intestines into the blood. But when phosphorus levels are too high, they pull calcium out of the bones. People with CKD are often advised to follow a low-phosphate diet. This involves cutting back on dairy and protein and consuming more vegetables.
Excessive phosphorus intake can cause serious side effects. For instance, one study of 13,165 nonpregnant participants found that the risk of death increased by 15% for every one-milligram increase in phosphorus in the blood. The higher the phosphorus level in the blood, the greater the risk of cardiovascular disease and death.
High serum phosphorus levels have been associated with an increased risk of cardiovascular disease and mortality among subjects with chronic kidney disease (CKD). In two studies, high serum phosphorus levels in individuals with normal kidney function were linked to an increased cardiovascular risk.
Signs of Deficiency
Phosphorus is a mineral found in bones and teeth and is essential for the body’s metabolism. It helps make proteins and aids in tissue repair and growth. It is also involved in converting energy from food into usable energy. Despite its importance in the body, there are some signs that you may be deficient in phosphorus.
In severe cases of phosphorus deficiency, the symptoms are difficult to identify. These are often masked by other symptoms, including liver failure or anemia. It can also be caused by chronic illnesses such as Crohn’s disease, diabetes, or anorexia.
If you have symptoms of phosphorus mineral deficiency, consult a doctor immediately. Your doctor will likely recommend dietary changes and supplements. You should also discuss your medical history with your doctor. Even mild cases of phosphorus deficiency can be life-threatening if left untreated.
Nutrition Source of Phosphorus
Phosphorus is widely distributed in the food supply worldwide, but the primary sources of phosphorus are milk and meat. The total phosphorus content of the foods you consume will determine your phosphorus balance.
- Yogurt, plain, low fat, 6-ounce container: 245mg - 20% of the Daily Value (DV)
- Milk, 2% milkfat, one cup: 226mg - 18% of the DV
- Salmon, Atlantic, farmed, cooked, three ounces: 214mg - 17% of the DV
- Scallops, breaded and fried, three ounces: 201mg - 16% of the DV
- Cheese, mozzarella, part skim, 1.5 ounces: 197mg - 16% of the DV
- Chicken, breast meat, roasted, three ounces: 182mg - 15% of the DV
- Lentils, boiled, ½ cup: 178mg - 14% of the DV
- Beef patty, ground, 90% lean meat, broiled, three ounces: 172mg - 14% of the DV
- Cashew nuts, dry roasted, one ounce: 139mg - 11% of the DV
- Potatoes, Russet, flesh, and skin, baked, one medium: 123mg - 10% of the DV
- Kidney beans, canned, ½ cup: 115mg - 9% of the DV
- Rice, brown, long-grain, cooked, ½ cup: 102mg - 8% of the DV
- Peas, green, boiled, ½ cup: 94mg - 8% of the DV
- Oatmeal, cooked with water, ½ cup: 90mg - 7% of the DV
- Egg, hard-boiled, one large: 86mg - 7% of the DV
- Tortillas, corn, one medium: 82mg - 7% of the DV
- Bread, whole wheat, one slice: 60mg - 5% of the DV
- Sesame seeds, one tablespoon: 57mg - 5% of the DV
- Bread, pita, whole wheat, 4-inch pita: 50mg - 4% of the DV
- Asparagus, boiled, ½ cup: 49mg - 4% of the DV
- Tomatoes, ripe, chopped, ½ cup: 22mg - 2% of the DV
- Apple, one medium: 20mg - 2% of the DV
- Cauliflower, boiled, 1” pieces, ½ cup: 20mg - 2% of the DV
- Beverages, carbonated, cola, one cup: 18mg - 1% of the DV
- Clementine, one medium: 16mg - 1% of the DV
Takeaway
A healthy diet is crucial for overall good health. Your health care professional can recommend foods rich in phosphorus. Supplements are also available if you need additional phosphorus in your diet. Foods rich in phosphorus include fish, meat, and poultry. Whole grains are another great source of phosphorus. Carbonated beverages and dried fruit are also rich sources of minerals. However, phosphorus can interact with prescription drugs, so you should consult your health care provider before taking a phosphorus supplement.
