Phosphorus is the second most abundant mineral in the human body. It is an important component of bones and teeth. In fact, 85% of the phosphorus in the human body is found in bones and teeth. In the body, it is found in the form of phosphates.
Characteristics of phosphorus
- Very abundant mineral in bone tissue and teeth
- Ensures the strength of bones and teeth and forms the membranes of cells
- Mostly found in fish and seeds
- Phosphorus requirements change over the course of life
- A supplement in phosphorus may be recommended to preserve the bone capital, ensure good growth or fight against fatigue
Why consume foods rich in phosphorus?
Bone mineral density
Associated with calcium, phosphorus is stored largely in bone tissue. It provides good bone mineral density and thus ensures the strength of bones and teeth.
The membranes of the cells of the body consist of two phospholipidic layers, and therefore of phosphorus.
Maintaining the blood pH
Phosphorus helps to maintain a stable blood pH by neutralizing acid or alkaline excess. It is, in this sense, essential to the balance of the body.
Synthesis of DNA and RNA
Phosphorus is present in DNA and RNA molecules which makes it essential for growth.
20 foods rich in phosphorus
The vast majority of foods contain phosphorus. Foods rich in protein are the best sources of phosphorus. According to National Health Survey data, an average adult’s diet contains about 62 mg of phosphorus per 100 calories.
|Pumpkin or squash seeds||1/4 cup||676 mg|
|Beef liver, braised or sauteed||100 g||485-497 mg|
|Canned sardines||100 g||490 mg|
|Cooked soy beans||1 cup||445 mg|
|Roasted sunflower seeds, roasted in oil or dry||1/4 cup||375-393 mg|
|Cooked lentils||1 cup||377 mg|
|Canned or grilled salmon||100 g||256-354 mg|
|Canned or Steamed Clams||100 g||338 mg|
|Grilled swordfish||100 g||337 mg|
|Grilled red tuna||100 g||326 mg|
|Braised poultry offal||100 g||223-289 mg|
|Fillet of plaice or sole, grilled||100 g||289 mg|
|Fillet of halibut, pollock or walleye, toasted||100 g||268-285 mg|
|Ham||100 g||281 mg|
|Blue or Royal Alaska Crab, Canned or Boiled||100 g||206-280 mg|
|Natural yoghurt, 0% to 4% MF||125 g||242-265 mg|
|Cow’s milk, 0% to 3.25% MF||250 ml||217-261 mg|
|Grilled Haddock||100 g||241 mg|
|Ricotta cheese, made from partly skimmed milk or whole milk||125 ml||205-240 mg|
|Turkey with or without skin, roasted||100 g||198-207 mg|
* People who consume large amounts of soft drinks generally have higher phosphorus intakes due to the phosphoric acid content of this type of drink. A can of soft drink contains on average 50 mg of phosphorus.
How to use phosphorus?
Use of phosphorus
Here are the nutritional reference intakes for phosphorus.
Your daily needs in Phosphorus:
|Age||Recommended Dietary Allowance (mg / day)|
|Children 1-3 years old||460 mg|
|Children 4-8 years old||500 mg|
|Children 9-13 years old||1,250 mg|
|Adolescents 14-18 years old||1,250 mg|
|Adults 19-30 years old||700 mg|
|Adults 31-50 years old||700 mg|
|Adults 51 years and over||700 mg|
|Pregnancy||≤ 18 years: 1250 mg|
19-50 years: 700 mg
|Breastfeeding||≤ 18 years: 1250 mg|
19-50 years: 700 mg
Phosphorus food supplements
There are many dietary supplements based on phosphorus. They are particularly effective for preserving bone capital and vitality. In times of growth or generalized fatigue, they can also help the body cope. It is generally recommended to supplement up to 250 mg daily. However, ask your doctor for advice before taking a phosphorus supplement.
Adverse effects of phosphorus
The lack of phosphorus is very rare. In some cases (diabetic ketoacidosis, acute alcohol poisoning, severe malnutrition), hypophosphatemia may occur. Signs of phosphorus deficiency include fatigue, muscle weakness, loss of appetite, decreased bone mineralization, bone pain, confusion, tingling, numbness, and tingling.
Excess phosphorus in the blood
Excessive phosphorus intake can cause hyperphosphatemia. In humans, it occurs only in people with end-stage chronic renal failure or vitamin D intoxication. The effects are a reduction in calcium absorption and calcification of soft tissues. especially the kidneys.
What is phosphorous diabetes?
Phosphorus diabetes is also called chronic family-related phosphate diabetes. It results in a massive leak of phosphorus in the kidneys which leads to bone demineralization, or osteomalacia. This is a very rare pathology.
Interactions with other nutrients
Foods of plant origin such as cereals, legumes or nuts contain phytic acid, a form of phosphorus reserve unavailable to the body. The phosphorus of these foods is therefore less available than that of foods of animal origin. High doses of calcium in the form of calcium carbonate supplements can hinder the absorption of phosphorus as well as an excessive consumption of antacids containing aluminum.
The symbol of phosphorus is P, its atomic number is 15. The phosphorus has an atomic mass of 30.973761998 u. Phosphorus belongs to the group of pnictogens. It can be found in different shapes and colors: white, yellow, red or dark purple. On earth and in organisms, phosphorus is mostly found in the form of phosphates. That is surrounded by four oxygen atoms. The phosphorus cycle is unique, it does not affect the atmosphere because it does not have a gaseous component.
Phosphoric acid is a mineral acid obtained by combustion of phosphorus, it is used as raw material for the production of phosphates. It is also used as an additive (E338) pH regulator and especially in sodas and other industrial soft drinks.
Phosphorus is one of the first 15 chemical elements discovered with sulfur, copper, iron and zinc. It was H. Brandt who was discovered in 1669 by analyzing urine.
It was not until 1737 that the discovery of phosphorus and its method of synthesis was made public.
In 1769, G. G. Gahn discovered traces of phosphorus in calcined bone powder. He manages to extract it with sulfuric acid.
Currently, phosphorus is extracted from phosphorus rocks heated to very high temperatures. This process saves time and is economical.