Sources of Phosphorus - Every Nutrient
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Sources of Phosphorus

Eating foods that are high in phosphorus can help to prevent impaired energy production which can lead to irritability and fatigue. Foods high in phosphorus include dairy products, meat, and fish. Other good sources of phosphorus include: almonds, peanuts, lentils, and whole grains.

What is Phosphorus?

Phosphorus, an essential mineral, is required by every cell in theBody.

Function of Phosphorus:

Phosphorus is required for the normal function of cells and tissues. Phosphorus is the second most abundant mineral in the body, with calcium being the most abundant. The two minerals work together to build strong bones and teeth. Phosphorous also helps to filter out waste in the kidneys and contributes to energy production by helping to breakdown carbohydrates, protein, and fats. Phosphorus also helps to reduce muscle pain after a hard workout. It is essential for the growth, maintenance, and repair of all tissues and cells. It is required for the production of the genetic building blocks (DNA and RNA). Phosphorus is needed to balance and metabolize other vitamins and minerals, including calcium, vitamin D, iodine, zinc, and magnesium.

Deficiency of Phosphorus:

Several conditions can lead to phosphorus deficiency including excessive intake of aluminum containing agents (such as certain antacids), diabetes, alcoholism, starvation, and illnesses that can cause abnormal absorption of nutrients (such as Crohn’s disease, celiac disease, and radiation damage).

Symptoms of phosphorus deficiency include anxiety, irritability, loss of appetite, fragile bones, bone pain, stiffness in the joints, fatigue, irregular breathing, numbness, weakness, and weight change

Note: A variety of medical conditions can lead to the symptoms mentioned above. Therefore, it is important to have a physician evaluate them so that appropriate medical care can be given.

Toxicity (Phosphorus Overdose):

Taking high doses of phosphorus can cause diarrhea and calcification (hardening) of organs and soft tissue, and can interfere with the body’s ability to use iron, zinc, calcium, and magnesium.

Caution: Eating natural foods that are high in phosphorus is the safest and healthiest way to get an adequate supply of the nutrient. Due to risk of toxicity, individuals should always consult with a knowledgeable healthcare provider before starting doses of supplements. Before giving supplements to children, it is recommended that you first consult with their pediatrician. Also, some supplements may interfere with medications. If you are taking medication, it is recommended that you consult with your physician before taking any supplements. All supplements should be kept in childproof bottles and out of children’s reach.

Phosphorus Food Chart (List of Foods High in Phosphorus):

Yogurt, plain, nonfat, 8 ounces – (385 mg)
Fish, salmon, cooked, 3 ounces – (252 mg)
Milk, skim, 8 ounces – (247 mg)
Fish, halibut, cooked, 3 ounces – (242 mg)
Lentils, cooked, 1/2 cup – (178 mg)
Turkey, cooked, 3 ounces – (173 mg)
Beef, cooked, 3 ounces – (173 mg)
Chicken, cooked, 3 ounces – (155 mg)
Almonds, 1 ounce – (134 mg)
Cheese, mozzarella, part skim, 1 ounce – (131 mg)
Peanuts, 1 ounce – (107 mg)
Egg, cooked, 1 large – (104 mg)
Bread, whole wheat, 1 slice – (57 mg)

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