Minerals Guide – PHOSPHORUS

Phosphorus-rich Foods

The phosphorus recommended daily allowance is 700 mg daily. Phosphorus is an essential mineral that plays a crucial role in maintaining healthy bones and teeth and supporting various bodily functions. If you're looking to increase your phosphorus intake, this guide will provide you with a list of the top 12 phosphorus-rich foods, along with their nutritional benefits and potential risks.

What is Phosphorus And Why Is It Important?

Phosphorus is a mineral essential for the growth, maintenance, and repair of tissues and cells in the body. It is particularly important for the health of bones and teeth, as it helps to form the mineral matrix that gives them strength and structure. Phosphorus also plays a key role in energy metabolism, DNA synthesis, and the regulation of acid-base balance in the body. While phosphorus is found in many foods, some people may need to increase their intake to maintain optimal health.

NPK Fertilizer

Phosphorus is one of the NPK minerals that farmers plow onto their soils via NPK (Nitrogen, Phosphorus, Potassium) fertilizer. It’s an essential mineral of which 90 percent of the body’s store is in the bones and teeth as a structural salt called calcium phosphate. This salt is also called hydroxyapatite. We get the mineral from phosphorus-rich foods thanks to the NPK fertilizer. The remaining 10 percent of phosphorus in our bodies is in:

ATP (adenosine triphosphate) and ADP (adenosine diphosphate) for energy production via the Krebs Cycle in respiration. That involves an electron transfer mechanism (ETM) like that involved in plant photosynthesis but in reverse. School students learn about this in elementary biology. The energy goes into muscle cells.
Phosphorus is needed to activate the B vitamin complex involved in energy production. As you’re reading this, it is happening constantly in your tissues without you thinking about it. It’s a robust electrical system. So we need to eat phosphorus-rich foods in order to respire.
Phosphorus is also a crucial component of RNA and DNA in genetic material. The four base pairs, adenine (A), cytosine (C), guanine (G), and thymine (T) of Deoxyribose Nucleic Acid (DNA), and Uracil (U), of Ribose Nucleic Acid (RNA). The mineral plays a central role in the phosphate bonds of the double helix structure of genetic material. That’s why we need to consume phosphorus-rich foods.
Phosphorus is also a co-factor essential for several enzymes that control blood alkalinity. Therefore, it is vital that blood is kept slightly alkaline.

Phosphorus-Rich Foods

Phosphorus RDA

The phosphorus recommended daily allowance is 700 mg daily. But few people are at risk of phosphorus deficiency, and single supplements are rarely needed. However, phosphorus is so vital that farmers purposely plow the mineral into their soils with nitrogen and potassium. So, the mineral is obtained from many food sources:

Meats: Beef, pork, and veal
Eggs: mainly in the yolk. Egg white contains little phosphorus
Dairy products: Buttermilk, Ricotta cheese, milk, low-fat yogurt
Whole grains: bran cereal, corn flour, oatmeal, brown rice, wheat bran flakes, wheat flour, whole wheat
Legumes: lentils, dry roasted peanuts, oil roasted peanuts, soybeans, yeast extract

Vitamin D and Phosphorus

Vitamin D is crucial for the absorption of phosphorus from the gut and its deposition, with calcium, into our bones. So really, people who don’t get much sunlight and don’t supplement with vitamin D to boost their vitamin D levels are playing Russian roulette with their health. Although they eat phosphorus-rich foods, phosphorus absorption is impaired due to the lack of vitamin D.

Phosphate Deficiency

Phosphate deficiency is actually quite rare because the mineral is widely found in the diet thanks to NPK fertilizer. However, the cereal fortification with phosphorus is questionable activity. Many cereals have phosphorus additives, so anyone with kidney disease should avoid them. [1] Phosphorus deficiency symptoms are:

Malaise: general discomfort, illness, or unease
Loss of appetite: not wanting to eat, not feeling hungry
Poor immune system: suppression of the immune system due to a lack of phosphorus
Anemia: due to not eating phosphorus-rich foods, a condition in which the body lacks enough healthy red blood cells
Muscle weakness: a lack of muscular strength. They may not contract or move easily
Bone pain: pain or discomfort felt in the bones and joints. Bone tenderness
Joint stiffness: a sensation of tightness in joints when moving them after a period of inactivity
Numbness: loss of feeling in a part of the body. Burning or a pins-and-needles
Irritability: a feeling of agitation due to stress

Phosphorus-Rich Foods in the Diet

According to the nephrology website [2], the top twelve phosphorus-rich foods are:

Peanuts, oil roasted, 1 oz 372 or 53 percent of the RDA
Low-fat yogurt: 1 cup: 356 mg or 51 percent RDA
Skimmed Milk: 1 cup, 247 mg or 35 percent of the RDA. That’s why it’s best to drink a pint of milk a day – it quickly hits the 700 mg RDA mark
Halibut: 3 oz 242 mg or 34 percent of the RDA
Pork: leg, lean, roasted, 239 mg or 34 percent of the RDA
Ricotta cheese: 1.5 oz 227 mg or 32 percent of the RDA
Salmon: Atlantic or farmed 3 oz 218 mg or 31 percent of the RDA
Beef: 90% lean, 3 oz 203 mg or 29 percent of the RDA
Chicken, breast, roasted, 3 oz 196 mg or 28 percent of the RDA
Lentils, boiled, ½ cup 178 mg or 25 percent of the RDA
Rice: brown, long-grain, cooked, 1 cup 162 mg or 23 percent of the RDA
Potato: flesh and skin, baked, 1 medium 123 mg or 18 percent of the RDA

How to Incorporate these Phosphorus–Rich Foods Into Your Diet

There are many ways to incorporate phosphorus-rich foods into your diet. For example, you can add nuts and seeds to your breakfast cereal or yogurt or use them as a topping for salads or stir-fries. You can also include beans and lentils in soups, stews, and casseroles or use them as a meat substitute in tacos or burritos. Additionally, you can enjoy fish and seafood as a main dish or use them in sushi rolls or seafood salads. By incorporating these foods into your diet, you can help maintain healthy bones and teeth and support overall health and well-being.

TRC Test Result

The TRC test results on a Sizzling Minerals sample show that each wafer contains 61 mcg of phosphorus, so there's a little bit in there. However, more importantly, with every refreshing fizzy drink or veggie capsule – there are at least 74 other minerals!

Potential Risks Of Consuming Too Much Phosphorus

While phosphorus is an essential nutrient for the body, consuming too much of it can adversely affect health. For example, high levels of phosphorus in the blood can lead to a condition called hyperphosphatemia, which can cause symptoms such as muscle cramps, joint pain, and weakness. In addition, high phosphorus levels can contribute to the development of kidney disease and cardiovascular disease. Therefore, it’s crucial to consume phosphorus in moderation and to talk to a healthcare provider if you have concerns about your phosphorus intake.

Other Ways To Maintain Healthy Bones And Teeth

In addition to consuming phosphorus-rich foods, there are other ways to maintain healthy bones and teeth. Regular exercise, particularly weight-bearing exercises like walking and strength training, can help strengthen bones. Getting enough vitamin D through sunlight exposure or supplements is also important for bone health. Calcium is another important nutrient for bone health, so be sure to include calcium-rich foods in your diet as well. Finally, practicing good oral hygiene, such as brushing and flossing regularly, can help prevent tooth decay and gum disease.

References

1. Phosphorus cereal fortification

2. List of phosphorus-rich foods

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