subject: Phosphorus - An Important Nutrient For Strong Bones, Teeth And More [print this page] Phosphorus is a macromineral that works in conjunction with calcium to promote strong bones and teeth. Its other functions include activating the B-complex vitamins (which are essential for the conversion of food into energy), assisting with chemical reactions in the body and supporting a healthy metabolism. In this article I will be discussing this nutrient in more detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.
1) DISCOVERY
Phosphorus was discovered in 1669 by German alchemist Henning Brand whilst he was trying to convert metals into gold. During his experiments he accidentally isolated the glow in the dark element phosphorus. Brand's discovery is notable because it is the first time someone had discovered an element unknown to ancient people.
2) FUNCTION
The main role of this nutrient is to bond with calcium and form the compound calcium phosphate which supports strong bones and teeth. It also helps to activate the B-complex vitamins, assists with numerous chemical reactions in the body and supports proper metabolism. On top of this phosphorus assists with the production of adenosine diphosphate (ADP), adenosine triphosphate (ATP), deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) which are important for both energy and storage of genetic information.
3) RDA
The RDA for phosphorus is greatest amongst teenagers. Very young children aged between 0-6 months need to consume just 100 milligrams (mg) of phosphorus per day. This requirement increases gradually to 1250mg per day for children aged between 9-18 years but then declines to 700mg per day for adults aged 19 years and older. Pregnant and lactating women also need additional phosphorus and have a RDA of 1250mg per day.
4) FOOD SOURCES
Phosphorus is found mainly in protein rich foods. Brazil nuts are one of the best sources coming in at 590mg per 100g. Beef fillet steak (265mg per 100g), chicken (190mg per 100g) and milk (100mg per 100g) are also excellent sources of this nutrient.
5) OVERDOSE SYMPTOMS
Excessive consumption of phosphorus through natural foods is extremely rare and overdose symptoms usually only occur as the result of kidney disease or high supplement consumption. The negative effects of overdose include calcification of the soft tissues (which causes them to become hard), diarrhea and poor absorption of certain nutrients including calcium, iron, magnesium and zinc.
6) DEFICIENCY SYMPTOMS
Since phosphorus can be found in the majority of high protein foods a dietary deficiency is rare. However, health conditions such as diabetes and liver disease can prevent your body from absorbing this nutrient properly. This can lead to anemia, confusion, energy loss, osteomalacia (softening of the bones) and weakness.
by: Tom Parker
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