Phosphorus, which is found in every cell in the human body, combines with oxygen to form phosphate. This mineral is also found in all plant and animal cells. Phosphorus or phosphate is found in most food, so a deficiency is highly unlikely. An excessive intake of phosphorus is more likely to occur, particularly if you consume a lot of processed foods. The Recommended Daily Allowance, or RDA, for adults is 700 mg daily.
Food Sources
Whole food sources containing ample amounts of phosphorus include dried brewer's yeast and yeast extract, which contain the highest level of phosphorus with 1,800 to 1,900 mg per 100 g of yeast. Dried skim milk, yogurt, evaporated milk, wheat germ, soy flour and nuts are also rich in phosphorus. Most high-protein foods such as eggs, meats and poultry and fresh fish also contain adequate amounts of phosphorus. The RDA for adults is 700 mg daily.
Function
Phosphorus functions as a phosphate, so as a phosphate, this mineral is essential for the growth and development of bones and teeth. This component is also important in the production of energy from carbohydrates and fats. It serves as a co-factor for numerous enzymes and activates several of the B complex vitamins. Phosphorus also affects the production of the molecule adenosine triphosphate, or ATP, which is crucial for storing energy.
Excessive Intake
Consuming too much phosphorus can cause diarrhea and calcification in organs and soft tissue, most often occurring in the kidneys. Excessive intakes can also prevent the absorption of iron, calcium, magnesium and zinc. According to the Linus Pauling Institute, a high phosphorus intake reduces vitamin D production as well as blood calcium and can lead to an abnormal release of parathyroid hormone. The Institute also supports research showing that a high intake of soft drinks containing phosphate and processed foods can cause serious side effects to bone health, particularly if your calcium intake is low.
Deficiency
Although a phosphorus deficiency is unlikely, certain medical conditions can cause a low blood phosphate level. A deficiency can cause a shortened red blood cell life, which can lead to anemia. It can also cause abnormal white blood cells, leading to reduced resistance to infection and immunity in general. Low phosphorus levels caused by disease should be treated by your health practitioner so she can monitor your phosphorus level.
Member Comments