Phosphorus - Benefits, Deficiency Symptoms And Food Sources
What is Phosphorus?Phosphorus is needed for many of the chemical reactions in the body. Phosphorus compounds help regulate the release of energy that fuels our bodies. Next to calcium , phosphorus is the second most abundant mineral in the body, making up about 1% of your body weight. Like many minerals, phosphorus is involved in bone and tooth formation, and it helps release energy from nutrients. It is involved in almost all body processes and is part of the genetic code of cells.
Phosphorus is a soft, non-metallic element found in the blood, the fluid around and in cells, and in various organs like the heart, kidneys, brain, and muscles, where it is involved in many critical functions.
Uses and Benefits of Phosphorus
Phosphorus mineral protects and strengthens cell membranes, assists other nutrients, hormones, and chemicals in their bodily processes, and is necessary for normal bone and tooth structure. Phosphorus is needed for healthy nerve impulses, normal kidney functioning, and the utilization of carbohydrates, fats, and proteins for growth, maintenance, and repair of cells and for energy production. Phosphorus is needed for blood clotting, bone and tooth formation, cell growth, contraction of the heart muscle, normal heart rhythm, and kidney function. It also assists the body in the utilization of vitamins and the conversion of food to energy. A proper balance of magnesium, calcium, and phosphorus should be maintained at all times. If one of these minerals is present in either excessive or insufficient amounts, this will have adverse effects on the body.
Recommended Dosage of Phosphorus
The Recommended Daily Allowance for Phosphorus are :-
Deficiency Symptoms of Phosphorus.Deficiencies of phosphorus are rare, but can lead to such symptoms as anxiety, bone pain, fatigue, irregular breathing, irritability, numbness, skin sensitivity, trembling, weakness, and weight changes.
Rich Food Sources of Phosphorus
Phosphorus deficiency is rare because this mineral is found in most foods, especially processed cooked foods and carbonated soft drinks. Significant amounts of phosphorus are contained in asparagus; bran; brewer's yeast; corn; dairy products; eggs; fish; dried fruit; garlic; legumes; nuts; sesame, sunflower, and pumpkin seeds; meats; poultry; salmon; and whole grains.
Cautions and side effects of Phosphorus
Excessive amounts of phosphorus interfere with calcium uptake. A diet high in processed cooked foods and junk food is a common culprit. Vitamin D increases the effectiveness of phosphorus. Ingesting dosages of phosphorus exceeding 3 to 4 grams may be harmful as it can interfere with calcium absorption, such as the high level in fizzy soda drinks.
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