Phosphorus:what it is used for, And food sources

Phosphorus is found in the body both in organic and inorganic form, in bones and teeth (about 80%), but also in blood and soft tissues.The main sources are milk and cheese, fish, meat, dried fruit and whole grains.Phosphorus is the second macro element present in our body after Calcium.It is the second most abundant mineral in the body, and is 85% concentrated  in bones  and  15% in soft tissues and blood .

Functions in the body

Phosphorus performs several functions in the body:

  • as tricalcium phosphate and hydroxyapatite it is a constituent of the mineral fraction of bones and teeth;
  • forms high energy bonds, such as those present in ATP and phosphocreatine (chemical energy storage forms);
  • in the blood it constitutes an important buffer system for pH regulation;
  • it is a constituent of enzymes, proteins , phospholipids, nucleic acids and nucleotides ;
  • regulates important biochemical processes such as glucose uptake , phosphorylation mechanisms and the affinity of hemoglobin for oxygen;
  • activates some vitamins.

Main food sources of phosphorus

  • Whole grains,
  • legumes,
  • cheeses,
  • fish,
  • wheat germ,
  • soy lecithin ,
  • canned drinks,
  • the sausages.

In which foods is phosphorus present?

Foods particularly rich in  phosphorus  are  meat  (both red and white),  milk  and dairy products and some  vegetables  (especially peas , peanuts and broad beans ). Smaller quantities are contained in  cereals ,  legumes  and  eggs .


What is the daily phosphorus requirement?

The phosphorus requirement   corresponds to  about 12-14 mg / kg of body weight per day .


What are the consequences of phosphorus deficiency?

The  phosphorus deficiency  can cause diseases such as  rickets in children  and the ‘ osteomalacia in adults . An imbalance between phosphorus and calcium levels can also lead to the development of osteoporosis .


What are the consequences of excess phosphorus?

The ‘ excess phosphorus  can result in  muscle spasms  and cause a  reduction in blood calcium levels .


Is it true that phosphorus improves memory?

There is no scientific evidence  that taking phosphorus improves mnemonic abilities: instead of relying on a single nutrient, to keep the brain healthy for as long as possible, it is good to ensure a healthy and balanced diet  accompanied by  physical activity , also light, as long as it is constant.

by Abdullah Sam
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