Phosphorus is an important element for the human body, but do you know what its great health benefits are? Phosphorus is a chemical element, and its symbol is P.
One of the most minerals for good health, which is not mentioned very often is phosphorus. Due to the high reactivity, in nature, we can not find it in its pure state.
This element is essential, all living things need it. It has a beneficial effect on health, is an integral part of our diet, and is the second most abundant mineral in the human body.
After calcium, phosphorus is the second most abundant element in the human body.
On average, the human body contains from 500 to 750 g of phosphorus and 90% of it is found in bones and teeth.
When phosphorus combines with oxygen, phosphates are formed, which are an integral part of plant and animal cells.
Phosphorus is involved in almost all metabolic processes, and the phosphate ion is the basic ion of inter – and intracellular fluid.
Why do we need phosphorus?
Phosphorus is needed because it participates in the exchange of proteins, fats, and carbohydrates participate in the formation of bone tissue, some enzymes, and hormones.
Phosphorus (in the form of calcium phosphate) is a major structural component of bones and teeth.
It is one of the major components of blood and fat cells and is essential for the conversion of nutrients that enter the body, both carbohydrates and fats and proteins.
It is also part of adenosine triphosphate which has a role in storing energy in cells but also helps in the absorption of glucose.
Phosphorus interacts with a number of enzymes, activating the action of B vitamins and vitamin D, supporting the low alkaline (basic) level of the blood, and participating in the transmission of nerve impulses.
Otherwise, phosphorus is very closely related to calcium in the body.
What are the benefits of phosphorus for our health
With proper exhaustion in our body phosphorus contributes to the improvement of the following functions:
Strong bones – Phosphorus along with calcium strengthens bones, at the same time it is the basis for a strong human bone structure, prevents osteoporosis, and helps maintain healthy gums and tooth enamel.
Refreshing the body – an adequate amount of phosphorus in our body increases energy. Also beneficial should not be neglected in problems such as weakness or fatigue.
Fluid balance – with the help of phosphorus improves the proper release of excess fluid and thus helps the normal functioning of the kidneys.
Strengthening brain function – for the normal and proper functioning of brain cells is a very important adequate level of phosphorus in the body.
Balancing hormones – this mineral contributes to the establishment of hormonal balance. Its effect is extremely special on the hormones needed for reproductive health.
Cell renewal – Phosphorus plays a major role in the regeneration and normal functioning of various cells in the body and contributes to their normal function.
They balance themselves with each other, performing a number of functions. Phosphorus makes it much easier to filter waste in the kidneys and plays an important role in how the body uses energy.
It also helps reduce muscle soreness in athletes after strenuous training or increased physical activity.
The most important mineral has the ability to regulate diseases or current pain such as muscle weakness, numbness, fatigue.
Phosphorus is essential for the growth and “correction” of all tissues and cells, as well as for the production of genetic building blocks of DNA and RNA.
Phosphorus is also needed to balance the body and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.
For healthy kidneys
For healthy kidneys, phosphorus plays an important role in keeping the kidneys healthy, as we have already said by helping to release waste from these important organs.
By increasing the quantity and frequency of urination, the body is able to balance the level of uric acid, excess salts, water, and even fat, because urine is usually about 4% fat.
Phosphorus promotes a healthy balance of all fluids that are eliminated from the body, thus helping the whole body to function much better.
This in turn contributes to the production of proteins and the stimulation of the right hormones, to stimulate metabolic activity.
Phosphorus is also important for regulating the balance of hormones in the human body. The mineral binds directly to the endocrine glands and thus regulates hormone synthesis.
Last but not least, we need phosphorus to stimulate brain function, for a number of other important chemical reactions that take place in the body,.This is for the proper utilization of various nutrients.
Where phosphorus is found in the diet
The richest in phosphorus are cottage cheese, cheese, meat, fish, liver, eggs, nuts.
Other sources of phosphorus are found in yeast and cocoa, legumes, dried fruits, and potatoes.
More about food with phosphorus in its composition
Meat such as beef, pork, liver, and chicken contain phosphorus and bacon is also an excellent source of phosphorus.
Eggs are also among the phosphorus-rich foods.
They are readily available in most homes and something that each of us consumes every day.
Dairy products
Dairy products such as milk, cream, and cheese are good sources of phosphorus.
Cheese also contains large amounts of calcium. It is very interesting to note that Parmesan cheese is the richest source of phosphorus.
Vegetables, beets, lettuce, onions, green beans, potatoes, cabbage, and tomatoes help increase phosphorus levels in the body.
Hence, including their regular consumption phosphorus will always be at the required level.
Fruit
The fruit contains antioxidants, vitamins, and minerals, along with phosphorus which is very useful for the human body.
Phosphorus-rich fruits include bananas, avocados, apricots, grapes, figs, dates, and kiwis.
Walnuts, almonds, peanuts, pistachios, peanut butter, hazelnuts will help us to have enough phosphorus in our body.
Hence, including these products in your diet can provide the necessary amounts of phosphorus in the body.
Not to mention that nuts in addition to phosphorus, also have a good amount of omega – 3 fatty acids, which help maintain healthy skin, hair, and nails.
Beverages
Beverages such as black tea, tea, cocoa, coffee, beer, and wine also have a small amount of phosphorus present in them.
But the intake of these drinks must be in small quantities, it is due to the presence of caffeine.
Seeds are rich sources of phosphorus. They also contain protein, potassium, zinc, iron, B vitamins, vitamin E, magnesium, and calcium.
Pumpkin seeds, watermelon, sesame, flaxseed, and sunflower seeds are some varieties that contain phosphorus.
What is important to remember is the fact that phosphorus is absorbed almost 95% when derived from animal products, and only 55-60% when ingested through plant products.
Phosphorus utilization is easier and greater if the ratio of phosphorus to calcium is 1.5 (2): 1.
The daily need for phosphorus in our body
In an adult, the daily requirement of phosphorus is about 1.2 g, while in people subjected to increased physical activity, the need for phosphorus is 1.5 to 2 times higher.
Increased phosphorus requirements should be used by both pregnant and lactating women.
The following is a list showing the phosphorus content in 100 g of certain products:
Dry yeast 1290 mg
Wheat bran 1200 mg
Cheese 1030 mg
Sesame 720 mg
Almond 550 mg
Egg yolk 500 mg
Egg white 27 mg
Peas 226 mg
Salmon 430 mg
Beans 541 mg
Pork kidneys 430 mg
Pork 164 mg
Beef kidneys 380 mg
Beef 198-210 mg
Walnuts 380 mg
Oatmeal 380 mg
Lamb kidneys 350 mg
Chicken white meat 310 mg
Cottage cheese 216 mg
Chicken 210-250 mg
Milk 92 mg
Lack of phosphorus in our body
Since phosphorus is found in a large number of nutrients, it could be said that it is rarely deficient.
Otherwise, phosphorus deficiency in the body can occur when consuming foods that are poor in phosphorus, in deficiency of protein and vitamin D.
And also phosphorus deficiency occurs in pregnant women.
Phosphorus deficiency leads to osteoporosis, loss of appetite, decreased mental and physical ability.
The most important symptoms of phosphorus deficiency are bone pain, loss of appetite, brittle bones, anxiety, improper breathing.
Also weakness, fatigue, exhaustion, anemia, susceptibility to infections, etc.
Another thing, lack of phosphorus in the body (phosphorus stimulates the metabolism in the body) leads to increased formation of acidic products. This leads to the development of acidosis in the body.
Acidosis of the body means that the body becomes acidic. As a result, the excretion of ammonia in the urine increases.
Also, long-term use of anticonvulsant drugs, aluminum-containing antacids, or long-term use of a calcium carbonate supplement (phosphorus is bound to calcium absorption) may reduce phosphorus absorption.
Disorders due to lack or excess of phosphorus in the blood: Lack of phosphorus in the blood is called hypophosphatemia. When is excess is called hyperphosphataemia?
Although there is enough in food, phosphorus deficiency can occur in certain conditions or diseases such as diabetes or alcoholism, and even due to starvation.
However, it has been observed that in some diseases phosphorus resorption is reduced (Crohn’s disease, celiac disease).
Excess phosphorus and consequences
Hyperphosphataemia or excess phosphorus can cause more complications than phosphorus deficiency.
It is most easily encountered when the kidneys are not working properly or when eating large amounts of phosphorus-rich foods.
Increased phosphorus intake causes cardiovascular disease, skeletal tissue calcification (kidney stone), diarrhea, and may also contribute to poor resorption of other minerals (iron, calcium, magnesium, and zinc).
Hypophosphataemia may also be affected by certain medications (eg, diuretics).
High levels of phosphorus in the body impair the absorption of manganese, thus increasing the need for it.
Intake of large amounts of phosphorus in the body disrupts the mineral balance of calcium and its content in the body decreases.
Our food is usually rich in phosphorus, so there is often a lack of calcium.
Keep this in mind. Adjust your diet accordingly.
If you are over forty, you should reduce your weekly meat consumption, and eat more leafy vegetables and drink milk.
The fact is that after the age of forty, our kidneys have a harder time expelling excess phosphorus, and thus reduce the amount of calcium in the body.
Care should also be taken with products canned with phosphates.
Conclusion
Phosphorus is an important element, it is the second element after calcium according to the presence in our body.
With the help of phosphorus, our body better participates in the exchange of proteins, fats, and carbohydrates, as well as in the creation of bone tissue and hormones.
Phosphorus is extremely important for bones and teeth. Phosphorus (in the form of calcium phosphate) is a major structural component of bones and teeth.
In the diet, it is mostly present in cottage cheese, cheese, meat, brain, fish, liver, eggs, nuts, and other foods.
Phosphorus deficiency in our body can cause osteoporosis, loss of appetite, and problems with physical and mental ability.
Too much phosphorus on the other hand can cause a decrease in calcium.
In any case, phosphorus is important for our body, but we should still pay attention to its cochineal presence in our body.
Phosphorus is always best to be at an optimal level so that we can use its health benefits in the best possible way.
