Phosphorus Benefits, Recommended Intake, Food Sources & Risks Of Too Much Phosphorus

Photo by Juan José Valencia Antía on Unsplash

Phosphorus is significant for life. All the essential activities of the body like that of the brain, heart, blood, kidney, etc. need phosphorus. Phosphorus also plays a major role in how your body uses carbohydrates and fats, repairs cells, stores energy, and works with B vitamins.

As a naturally occurring mineral that is found in large quantities in the environment, we acquire it primarily from phosphorus-rich foods but also in small amounts from the water we drink. It is the second most abundant mineral in the body after calcium. 85% of the total phosphorus in the body is present in the skeleton. 14% present in the soft tissues such as muscles and 1% is present in the blood and body fluids. Keep reading to learn more about the health benefits of phosphorus.

Health Benefits Of Phosphorus

1. Strong Bones And Teeth

Since the maximum amount of phosphorus is needed for the bones and teeth, one should make sure that you are getting enough phosphorus. It is not just calcium that is required by the bones; phosphorus is equally important. It helps in keeping the bones and teeth strong and healthy. The mineral is required the most in the puberty stages for the growth hormone. Women too require it crucially during the pregnancy and menopausal stages. Phosphorus helps promote the remineralization of the teeth and the bones and keep them healthy. An adequate amount of calcium and phosphorus is required to prevent osteoporosis – a disease of the bone. However, bone growth can be hampered if the ratio of calcium to phosphorus is too high. Phosphorus helps prevent tooth decay and gum problems.

2. Healthy Digestion

It aids in the digestion of riboflavin and niacin, which are derivatives of vitamins that can help the body repair any oxidative damage. These vitamins are an essential for the metabolic process and neurological response systems. Phosphorus absorption through digestion is responsible for energy production n the body. It helps clear up indigestion and also relieves constipation.

3. Detoxify the Body

This mineral plays a crucial role in the health of your kidneys. Phosphorus helps release wastes from the kidneys thanks to excretion and urination. To balance the body’s levels of uric acid, water, fats, and excess salts, the frequency of urination or quantity is increased. Phosphorous promotes a healthy body by balancing the elimination of waste materials and fluids.

4. Hormone Balance

Phosphorus helps in regulating the balance of hormones in the body. It also helps in achieving good reproductive health by ensuring the balance amount of hormones are present. It does this by interacting the endocrine glands and helps control the production and release of hormones.

5. Needed to Maintain Energy Levels

What is phosphorus capable of doing to our mood, concentration, and motivation? Phosphorus helps with the absorption and regulation of B vitamins that are vital to energy production within cells, in the form of ATP. B vitamins are also needed to maintain a positive mood due to their effect on neurotransmitter release in the brain.

Phosphorus also aids in the transmission of nerve impulses that help control muscle movement. A deficiency in phosphorus and lack of foods high in phosphorus can lead to general weakness, muscle aches and soreness, numbness and general or chronic fatigue syndrome.

6. Boosts Cell Repair

Phosphorus is a very important element in the structure of DNA, which is present in the nucleus of the majority of cells in the body. Thus, it is very the mineral is highly important during pregnancy. Phosphorus also contributes to the repair process and maintenance of various body cells which suffer from daily wear and tear. It ensures that body cells are developed properly and remain active for impressive overall health. This contribution mainly comes in the form of helping to create protein and stimulating the correct hormones to react accordingly around the body to stimulate metabolic activity.

7. Brain Function

Phosphorus keeps the brain working well. A concentration of phosphorus is necessary for memory, mental function, and focus. Adequate levels of phosphorus will ensure cognitive growth and development.

How Much Phosphorus Do You Need?

According to the USDA, the recommended daily phosphorus intake depends on age and gender and are as follows:

• Infants 0–6 months: 100 milligrams daily
• Infants 7–12 months: 275 milligrams
• Children ages 1–3: 420 milligrams
• Children 4–8: 500 milligrams
• Ages 9–18: 1,250 milligrams
• Adults ages 19–50: 700 milligrams
• Pregnant or breastfeeding women: 700 milligrams

Best Food Sources of Phosphorus

→ Sunflower seeds — ¼ cup: 369 milligrams
→ Flaxseeds – 1 cup: 1078 milligrams
→ Raw milk — 1 cup: 212 milligrams
→ White Beans — 1 cup cooked: 202 milligrams
→ Mung Beans — 1 cup cooked: 200 milligrams
→ Dark Chocolate — 1 bar ( 101g ): 311 milligrams
→ Tuna — 3 ounces can: 184 milligrams
→ Turkey Breast — 3 ounces: 182 milligrams
→ Salmon — 1 ounce: 70.6 milligrams
→ Grass-Fed Beef — 3 ounces: 173 milligrams
→ Almonds — ¼ cup: 162 milligrams
→ Green peas — 1 cup: 187 milligrams
→ Brown Rice — 1 cup cooked: 150 milligrams
→ Potatoes — 1 medium: 121 milligrams
→ Mozzarella Cheese — 1 cup: 396 milligrams
→ Swiss Cheese – 1 cup (132g): 748 milligrams
→ Non-fat Yogurt – 1 cup (245g): 353 milligrams
→ Broccoli — 1 cup cooked: 104 milligrams
→ Eggs — 1 large: 98 milligrams

Risks Associated with Too Much Phosphorus

Too much phosphate can be toxic. An excess of the mineral can cause diarrhea, as well as a hardening of organs and soft tissue.

High levels of phosphorus can affect your body’s ability to effectively use other minerals, such as iron, calcium, magnesium, and zinc. It can combine with calcium causing mineral deposits to form in your muscles.

It’s rare to have too much phosphorus in your blood. Typically, only people with kidney problems or those who have problems regulating their calcium develop this problem.

Too less Phosphorus Can Cause

Weak bones
Loss of appetite
Weight loss
Stunted growth

Phosphorus also interacts with certain medication causing a phosphorus level imbalance in the body. Therefore, when on medication, it is important to consult your doctor about whether you should eat foods high in phosphorus or take phosphorous supplements.

Sources & References:

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Photo by Juan José Valencia Antía on Unsplash Phosphorus is significant for life. All the essential activities of the body like that of the brain, heart, blood, kidney, etc. need phosphorus. Phosphorus also plays a major role in how your body uses carbohydrates and fats, repairs cells, stores energy, and works with B...
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