Phosphorus in food

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Phosphorus is one of the most useful trace elements. It is involved in various metabolic processes in the body, many of which affect beauty and he alth. Its deficiency can adversely affect the human body. Therefore, it is necessary to know exactly which foods contain phosphorus.

What is it?

Phosphorus is one of the most important elements. It is part of the earth's crust, is found in mineral compounds and is widely used in industry and agriculture.

Since it is able to have a positive effect on the human body, a large number of various drugs and preparations are created on its basis. Phosphorus compounds are present in many cells of our body. It was discovered by the scientist Henning Brand from Hamburg in 1669.

The role of phosphorus in the body

Phosphorus is very important for the body. Without it, normal functioning would be impossible. It enters our body through food. Its most famous role is the formation of the skeletal system along with calcium. Exactlythanks to phosphorus, our bones and teeth are able to remain strong for many years.

In addition, it is involved in metabolism, normalizing carbon and protein metabolism. He althy activity of the cardiovascular system is also his merit. Phosphorus compounds maintain the acid-base balance in the body, supply it with the necessary energy for muscle contractions, the biosynthesis of other substances, and the manifestation of nerve impulses. And all this is only a small part of what phosphorus does in the human body. His role is very great. It is especially important for children, as it is responsible for the correct formation of all systems. But adults should also remember to consume foods rich in phosphorus to maintain he alth and normal functioning of the body.

Interaction with other substances

Playing an important role in the activity of the body, phosphorus most often interacts with calcium and vitamin D. Its ratio with calcium is especially important, since bone strength directly depends on this. In the optimal case, calcium should be about one and a half times more than phosphorus - in this situation, all systems will function normally. Phosphorus is also necessary for the absorption of vitamin B_{3, responsible for metabolic processes, the work of the heart and kidneys. With an excess of phosphorus, the absorption of calcium and magnesium is disturbed, and an excess of aluminum, iron and magnesium leads to the neutralization of phosphorus, that is, its "zeroing" - it will cease to have an effect on the body's systems, which subsequently has a bad effect onthem.}

Daily Value

The content of phosphorus in foods varies, but whatever you eat, there is the amount of phosphorus that people need to consume daily for the normal functioning of the body. On average, this figure for an adult is 1.2-1.6 g, for children - a little less. It is important to monitor the amount of calcium: it should be 1.5-2 times more.

With active and constant physical exertion, the body needs phosphorus on a slightly larger scale. In general, up to 5 g of phosphorus can be consumed per day without harm to he alth, but its daily intake must always be compared with the calcium norm - in no case should the latter be less.

Phosphorus in products

So, the body needs phosphorus daily in the amount of 1-1, 2 g. It is absorbed quite well from various products of both plant and animal origin, but the latter is slightly better. Entering the human body, it forms phosphates, which are then absorbed by the cells of various systems. Everyone knows that phosphorus is found in the largest quantities in animal products, especially in fish and seafood. It is also worth adding cheeses, beans, oatmeal and pearl barley, beef liver. In them, the amount of phosphorus per 100 g can be up to 500 mg. In smaller quantities, it is found in fermented milk products, meat and river fish.

Least of all phosphorus in foods of plant origin: vegetables, fruits, berries. SoThus, it can be noted that most of the listed products are included in the daily menu of almost every person, respectively, phosphorus constantly enters the body.

Unfortunately, phosphates are now actively used in the production of a wide variety of products: from carbonated drinks to sugar. As a result, it often turns out that the daily amount of phosphorus significantly exceeds the norm, respectively, he alth problems may arise: fragility of bones and teeth, improper operation of various systems. To avoid this, it is necessary to carefully check the composition of the purchased and used products so that there is no excess of phosphorus in the products. The composition of the most common E338, -339, -340, -341, -342. Of course, the presence of these designations is not a reason to refuse the necessary product, it is just very important to carefully monitor your menu so that phosphorus does not enter the body in excess.

At the moment, the statistics are sad - many people get four times more phosphorus daily than they need. This can cause serious problems.

Excess phosphorus in the body

No matter how useful phosphorus is, its excess is bad for he alth. As a rule, oversaturation with this mineral occurs as a result of excessive consumption of protein products, canned food, and lemonade. This also happens in violation of metabolic processes in the body, as well as prolonged direct contact with phosphorus compounds, for example, at work. An excess of phosphorus leads to the development of degenerative processes. In addition, calcium begins to be washed out of the bones. The consequence of this can be osteoporosis, which will cause brittle bones and numerous fractures, problems with teeth. Washed out of the bones, calcium abundantly enters the bloodstream, affecting the vessels and forming hard plaques. Problems such as anemia, leukopenia, kidney stones, diseases of the cardiovascular system and many other serious ailments may also arise. A high amount of phosphate in the blood increases the risk of a heart attack. If meat is central to your diet and phosphorus is especially common in foods, and calcium is supplied in small amounts or not at all, you should consult a doctor.

Phosphorus deficiency

Phosphorus deficiency can occur for various reasons, even with sufficient consumption of foods containing it. The reason may lie in the high consumption of magnesium, calcium, iron and aluminum, in metabolic disorders, taking certain medications, fasting, and the like. Deficiency can manifest itself with some symptoms: bone pain and excessive fragility, increased apathy and fatigue, loss of memory and performance, trembling, shortness of breath. But this is not so scary, especially if you take action in time and consult a doctor. An extreme deficiency of phosphorus, that is, its almost complete absence, can lead to very sad consequences, up to coma and death. Therefore, it is very important to control the phosphorus content of the foods that make up your diet.

Features for pregnant women

For pregnant girls, any he alth issues are especially acute - they are responsible for two lives: their own and their child.

Of course, the need for phosphorus during pregnancy increases and its intake should be monitored especially carefully. Mineral deficiency can lead to improper formation of the fetal skeleton, failures in some processes. Therefore, it is necessary to remember about phosphorus and constantly consume foods that contain it, in the required quantities. Fish is especially good for this, not only rich in this mineral, but also not exerting an extra load on the liver.

People need to think about their he alth as early as possible, and not when the problems have already begun. And compliance with the norms of consumption of various minerals, including phosphorus, will be an excellent assistant in this. If all the necessary substances are constantly supplied to the body in the right quantities, then there will be no he alth problems!