Phosphorus is a mineral that is essential for life. It is found in every cell of your body. It is present in virtually all foodstuffs but particularly in meat, dairy products and fish. Phosphorus is also part of many food additives and an ingredient in carbonated drinks, so the average adult American now consumes far more phosphorus than his ancestors.
Function
Phosphorus is the second most abundant mineral present in your bones, after calcium. It can be found in all of your cell walls, and is part of the system by which your cells create energy to keep you alive. The U.S. Food and Nutrition Board states that the required adult daily intake of phosphorus should be 800 to 1,200 mg.
Meat
Animal fat is lower in phosphorus than muscle tissue, so leaner cuts of meat will have higher levels of phosphorus. According to the USDA National Nutrient Database, lean sirloin or lamb contains around 100 mg of phosphorus per ounce, while lean pork is slightly higher at around 120 mg per ounce.
Fish
Shellfish, white fish and oily fish have similar phosphorus contents. Raw clams contain 90 mg of phosphorus per ounce. Most fish cooked over dry heat have around 100 mg per ounce, and canned fish contains slightly less at 90 mg per ounce, according to the USDA National Nutrient Database.
Dairy Products
Milk, cheese and yogurt are among the richest sources of phosphorus. According to the USDA National Nutrient Database, a pint of milk contains 644 mg of phosphorus. Cottage cheese has 218 mg per cup, and yogurt contains 443 mg per 8-oz container.
Fruits and Vegetables
In plants, phosphorus takes the form of phytic acid. You do not have all the enzymes necessary to release the phosphorus completely, so you only absorb about a third to a half of the available phosphorus in fruits and vegetable. Despite this, you still get significant amounts of phosphorus from them. An apple contains 148 mg of phosphorus, a banana 422 mg and an orange 237 mg. A cup of kidney beans has 713 mg of phosphorus, a cup of green snap beans 215 mg and a cup of broccoli 457 mg, according to the USDA National Nutrient Database.
Phosphorus Deficiency
If your phosphorus intake drops, your intestines will maximize the rate at which they absorb phosphorus, and your kidneys will minimize the rate at which it is lost. In his article, "Benefits of phosphorus," Dr. George Obikoya of the Vitamins and Nutrition Center explains that if this does not restore normal levels of phosphorus, you may feel more tired or anxious, tremble and have painful joints. Prolonged deficiency will lead to thinning of the bones.
Excess Phosphorus
If you consume too much phosphorus, your kidneys will increase the rate of excretion from your body. In a healthy person, this will return levels to normal, but damaged or failing kidneys are unable to make this adjustment. According to Dr. Obikoya, the resulting increase in circulating phosphorus levels will lead initially to twitching muscles, fits and the deposition of calcium in the body's organs.
References
- USDA: USDA National Nutrient Database for Standard Reference
- Vitamins and Nutrition Center: Benefits of phosphorus
- "Phosphorus. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride"; Food and Nutrition Board, Institute of Medicine; National Academy Press; 1997:146-189
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