Nutritional Values Of Phosphorus
Phosphorus, an essential mineral, is naturally present in many foods and available as a dietary supplement. Phosphorus is a component of bones, teeth, DNA, and RNA. In the form of phospholipids, phosphorus is also a component of cell membrane structure and of the body’s key energy source, ATP. Many proteins and sugars in the body are phosphorylated.
Recommended levels
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 100 mg | 100 mg | ||
| 1–3 years | 460 mg | 460 mg | ||
| 7–12 months | 275 mg | 275 mg | ||
| 4–8 years | 500 mg | 500 mg | ||
| 9–13 years | 1,250 mg | 1,250 mg | ||
| 14–18 years | 1,250 mg | 1,250 mg | 1,250 mg | 1,250 mg |
| 19+ years | 700 mg | 700 mg | 700 mg | 700 mg |
Food rich in phosphorus
Cheese
In a single serving of cheese, you can take in more than 30% of your requirement for the day.
Salmon
A five-ounce salmon filet will deliver about 400 mg of this key nutrient to your daily diet.
Shellfish
Three ounces of shellfish can contain between 30-50% of your phosphorus needs.
Sunflower Seeds
Eating 100 grams of these seeds pushes your phosphorus intake beyond 120% for the day
Brazil Nuts
Snaking on one cup of these nuts will bring you an entire day’s worth of phosphorus intake.
Beans
1 cup of most bean varieties have between 200 and 220 mg of phosphorus, more than 33% of your daily requirement.
Lentils
One cup of lentils will provide just over 35% of your phosphorus for the day.
Soy-based Foods
A three-ounce serving of tofu will provide roughly one-quarter of the phosphorus you need.
Eggs
A single large egg contains 100 mg of phosphorus.
Squash Seeds
100 grams of these seeds provides about 200% of this mineral.
Pumpkin Seeds
One cup of pumpkin seeds contains more than 150% of your daily intake requirement for phosphorus.
Benefits of phosphorus
Phosphorus offers numerous health benefits because it affects many different systems in the body. Some of the benefits of phosphorus include
Keeping the bones and teeth strong
Helping the muscles contract
Aiding muscle recovery after exercise
Filtering and removing waste from the kidneys
Promoting healthy nerve conduction throughout the body
Making DNA and RNA
Managing the body’s energy usage and storage
Symptoms of phosphorus deficiency
Phosphorus deficiency (hypophosphatemia) is rare in the United States and is almost never the result of low dietary intakes.
The effects of hypophosphatemia can include anorexia, anemia, proximal muscle weakness, skeletal effects (bone pain, rickets, and osteomalacia), increased infection risk, paresthesias, ataxia, and confusion.
In most cases, hypophosphatemia is caused by medical conditions, such as hyperparathyroidism, kidney tubule defects, and diabetic ketoacidosis.
Excessive intake of phosphorus
Excess consumption of phosphorus can lead to the following
Calcifications in the vascular and renal systems
Injuries to tubes within the kidneys
Abnormal protein in the urine, which can indicate kidney damage
Premature death