5 Things You Need to Know About Phosphorous

1. Second to One

Phosphorus ranks second only to calcium in its abundance in our bodies. In fact, the majority of phosphorus in our bodies, nearly 80 percent, occurs as the compound of calcium phosphate in our bones and teeth. Aside from making up bony structures, phosphorus plays an important structural role in every cell in our bodies, as it makes up a key part of the cellular membrane. Phosphorus also helps the body to maintain its pH balance, and it participates in metabolic processes that give us energy from the glucose in our foods.

2. Eat Your Meat

Good dietary sources of protein also generally provide adequate phosphorus. Although meat, poultry and fish are excellent sources of phosphorus, vegetarians need not worry about phosphorus deficiencies, as long as they consume dairy products. In fact, one grilled cheese sandwich provides more than half of the 800 milligrams adults over the age of 25 need each day. Other good sources of phosphorus include ground beef, pork, eggs, milk and tofu.

3. Sunlight Enhances Absorption

Since phosphorus and calcium work so closely together in the body, it's no wonder the same factors affect the absorption of calcium and phosphorus. Like calcium, vitamin D enhances the absorption of phosphorus. The most common dietary source of vitamin D in the American diet is from fortified milk. However, vitamin D is also a hormone because the skin can manufacture it. You don't have to sunbathe for hours to get the vitamin D you need; 15 minutes of exposure on the forearms is enough.

4. Deficiencies are Rare

Phosphorus is abundant in the high-protein diet common to most Americans, so deficiencies are unusual. If a patient does develop a phosphorus deficiency, it's usually bundled with other deficiencies that indicate severe malnutrition because of alcoholism or unmanaged diabetes. Patients diagnosed with a phosphorus deficiency must take steps to correct this via supplementation according to a doctor's orders. Unchecked phosphorus deficiencies can cause fractures, kidney abnormalities and neuromuscular malfunction.

5. Another Reason to Avoid Corn Syrup

Many people are aware of the ubiquity of high-fructose corn syrup in our diet. This sweetening agent is often found in items we wouldn't consider sweet, such as bread and frozen dinners. High-fructose corn syrup is not only a source of empty calories, but research also shows consuming more than 20 percent of calories as fructose can cause phosphorus depletion through the urine. You can reduce your consumption of high-fructose corn syrup by choosing fresh fruit over canned, and by drinking 100-percent fruit juice instead of fruit cocktail beverages.