Calcium and phosphorous are the two most abundant minerals in the human body. The body contains the largest amount of calcium, followed closely by large amounts of phosphorus. The presence of calcium and phosphorus ensures that your body is able to function properly.
Functions of Calcium
Approximately 99 percent of the calcium in your body is in your bones. The remaining 1 percent circulates in the blood and your soft tissue. Calcium combines with phosphorus to form a structure called hydroxyapatite. This structure allows the creation of strong bones and teeth. Calcium also plays a role in contraction and relaxation of blood vessels, muscle contraction and transmission of nerve signals. Enzymes and certain proteins also require the presence of calcium to function properly.
Calcium Needs and Sources
Recommendations for calcium differ by age group. Infants between 0 and 6 months need 200mg of calcium daily and infants between 7 and 12 months require 260mg daily. Children between 1 and 3 years old should consume 700mg daily. Children between 4 and 8 need 1,000mg of calcium daily, and the needs of children and adolescents between 9 and 18 increase to 1,300mg daily. Adults between the ages of 19 and 70 should consume 1,000mg daily. Older adults over 70 require 1,200mg daily.
The best sources of calcium are dairy products, such as milk, yogurt and cheese. Nondairy products that contain calcium include beans, tofu, kale, cabbage, broccoli, spinach and rhubarb.
Functions of Phosphorus
Every cell in your body contains phosphorus, although the majority is in your bones and teeth. According to MedlinePlus, phosphorus constitutes 1 percent of your total body weight. Phosphorus combines with calcium to form hydroxyapatite, which gives your bones strength. Phosphorus also helps synthesis protein and aids in your body's use carbohydrates and fat. Phosphorus also plays important roles in kidney function, nerve signaling, heart beat and muscle contraction.
Phosphorous Needs and Sources
Dietary recommendations for phosphorus vary based on age. Infants between 0 and 6 months require 100mg per day, whereas infants between 7 and 12 months need 275mg every day. Children between 1 and 3 years old require 460mg per day, whereas children between 4 and 8 should consume 500mg per day. Adolescents and teenagers between 9 and 18 are in a period of rapid bone growth. Because of this, their needs are highest, at 1,250mg daily. Adults aged 19 and older should aim to consume 700mg per day.
The best sources of phosphorous include milk, yogurt, cheese, eggs, beef, chicken and fortified breads. Almonds, peanuts and lentils also contain phosphorus, but the Linus Pauling Institute notes that the phosphorus from these sources is not as easily absorbed in the body.
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