Information Page
General Information
Phosphorus is a chemical element with the symbol P, and it is the most abundant mineral in the body, after calcium. This element is essential for life, and 85% of it is found in the bones and teeth. It is used to filter out wastes in the kidney and also plays an important role on the way the body uses and stores energy.
Food Sources
Phosphorus can be found from both plants and animal based foods.
a. Animal Sources
There are few animal foods that can provide phosphorus to the body. Bacon is one of the nutritious foods which provides 591 milligrams of phosphorus in every 100 gram serving.
Cheese is also an animal based source of phosphorus. It provides 807 milligram of phosphorous per 100g serving. Other animal foods that contain phosphorus include: fish, milk, and eggs.
b. Plant sources
There are many plant based foods that can provide the body with phosphorous. Rice bran contains the most phosphorous, whereby in every 100 gram serving of rice bran, you can get 1677 mg of phosphorous.
Other plant based foods that contains phosphorous include: watermelon and pumpkin seeds, sunflower seeds, nuts, soybeans and flax seeds.
Benefits and Therapeutic Effects
The main function of phosphorus is to bind with calcium to make healthy teeth and bones. This element is required in most of the body’s bio-chemical processes including cell growth and in converting food to energy. It is also required for metabolism of fats and carbohydrates to produce energy.
Phosphorus is also necessary for the synthesis of protein for repair and growth of tissues and cells. Other key functions of phosphorus include: maintaining kidney function, helps the body to utilize vitamin B complex, alleviating multiple sclerosis, supports proper nerve and muscle functioning, maintaining calcium balance and preventing high blood calcium levels.
Signs of Deficiency
There are several observable phosphorus deficiency symptoms. The most common one is poor bone growth and formation.
Other deficiency symptoms include: anemia, loss of appetite, difficulty in walking, numbness and tingling of hands and legs, osteomalacia, change in weight, fatigue and muscle weakness.
Dosages
The daily dosage of phosphorus depends on the age of a person. Children below the age of 3 years should consume a minimum of 460 grams of phosphorus, while those between 4 to 8 years should consume 500mg, young people between 14 to 18 years should consume about 1250mg of phosphorus per day, while people above 19 years should have a 700mg dosage per day.
Always consult your Doctor before adding additional supplementation to your diet.
Side Effects and/or Toxicity
Just like other elements, excess consumption of phosphorus can lead to several side effects.
Generally, excess consumption of phosphorus can lead to high blood phosphate levels. In addition to that, high levels of this element can interfere with calcium uptake which can eventually lead to bone density loss and even bowel cancer.
Excess phosphorus in the body can also cause severe electrolyte imbalances, drawing calcium out of bones. This in turn may lead to brittle bones.
Conclusion
In summary, phosphorus is an essential element for proper body function especially bone formation and growth. This element should also be consumed in the recommended quantities so as to avoid some of the side effects and also for proper body functioning.