Phosphorus is a naturally occurring mineral that is important for keeping the teeth and bones strong. Phosphorus is actually the second most abundant mineral in the body after calcium, and 85 percent of it is in the bones and the teeth. It is also helpful for working with the B vitamins and keeping your energy working efficiently. It’s easy to get enough phosphorus through the diet, if you’re eating the right foods.
Here are some foods that are high in the mineral: sardines, salmon, tuna, whole milk, cheese, yogurt, cereals, nuts, lentils, sunflower seeds.
It’s usually easiest to get phosphorus from high protein sources, but as you can see some nuts and grains are good sources of the mineral as well.
Some other processes in the body that phosphorus is used for include:
1. The metabolizing of carbohydrates, fats, and proteins
2. Regulating how the body stores energy in the cells
3. ot only growing new cells but also repairing damaged tissues
4. The building and repairing processes needed for the DNA and RNA
5. Balancing vitamin levels in the body like vitamin B and D
6. Helps to keep the muscles working properly
7. Helping the kidneys to efficiently filter and get rid of waste
It should not be challenging for the average person to get the recommended amount of phosphorus each day through the diet, which is somewhere between 700 and 1000 mg per day.
Getting too much phosphorus can actually have some negative side effects. Excess phosphorus makes it hard for the body to hold onto calcium which can ultimately strip the stores of it that you have in your bones. Too much phosphorus can also lead to mineral deposits in the muscles, and a hardening of soft tissues.
One reason why this can occur, is that sodas contain high levels of phosphoric acid, so if you drink a ton of soda you might actually overdo it on the mineral. This is not common, but it is something to keep an eye on if you have any kidney diseases.
It is extremely rare to experience a full phosphorus deficiency, which is also known as hypophosphatemia. Some medications however are capable of lowering the levels of phosphorus in the body which is something that you should be informed about if you take one of them.
Symptoms of a phosphorus deficiency could include joint pain, fatigue, anxiety, and changes to the appetite like not being hungry. This is something to look out for if you take ACE inhibitors, antacids, insulin, or corticosteroids.