Phosphorus and folic acid are two nutrients essential to the proper functioning of the human body. Phosphorus is a trace mineral that plays a role in the function of many enzymes involved in metabolic processes. It also plays a vital role in maintaining bone structure by regulating calcium content in the skeleton. Folic acid, also called folate, is a B vitamin that is important for the biochemical reactions of many metabolic processes.
Phosphorus
Phosphorus is the second-most-abundant mineral in your body, with about 85 percent of it occurring in the bones and teeth as a phosporus-calcium salt called hydroxyapatite. Phosphorus is also found in the structure of important molecules like RNA and DNA, making it essential for the growth and division of all of your body's cells. The mineral is an important molecule used by many of your body's enzymes to catalyze the biochemical reactions of metabolism. Adding or subtracting a phosphorus molecule from these enzymes serves as a sort of "on/off" switch for their activity.
Dietary Sources of Phosphorus
Phosphorus is found in almost all foods and is therefore relatively easy to come by in the diet. This is because it is required by the cells of all living things and structurally integral to an organism's DNA. The best sources of dietary phosphorus are protein-rich foods such as milk and cheese.
Folic Acid
Folic acid serves many important functions in the biochemical reactions of metabolism. Folic acid deficiency results in a condition known as megaloblastic anemia, a red blood cell disorder. Folic acid is also essential in preventing neural tube closure deficiencies and cleft palate formation in developing babies. Pregnant women are advised to consume high amounts of dietary folate and/or consume folate supplements.
Dietary Sources of Folic Acid
Folic acid is found in vitamin-fortified foods such as breads and cereals and naturally occurs in green leafy vegetables such as spinach and broccoli. Other fruits and vegetables that provide a good dietary source of folate include asparagus, bananas, lemons, mushrooms, melon, orange juice and animal organ meats such as kidney and liver.
References
- "Introduction to Human Nutrition (2nd Edition)"; Michael J Gibney et al.; 2009
- "Understanding Nutrition (11th Edition)"; Ellie Whitney and Shoron Rody Rolfes; 2007
- The Mayo Clinic: Folate (Folic Acid)
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