Phosphorus plays a crucial part in the process of Bone formation and in the formation of proteins as well as cellular repair and helps the body synthesize nutrients. Its a mineral that is involved in energy transfer during energy metabolism and is a component of hydroxyapatite crystal of bone.
Phosphorus Requirements
Phosphorus requirements vary by age and depend on whether a person has any underlying medical conditions.
People generally need the following RDA amounts of Phosphorus per day:
• Infants (0–6 months): 100 mg
• Infants (7–12 months): 275 mg
• Children (1–3 years): 460 mg
• Children (4–8 years): 500 mg
• Children (9–18 years): 1,250 mg
• Adults (19 years and older): 700 mg
• Pregnant and Breastfeeding women do not need extra phosphorus
• Phosphorus was first made by Hennig Brandt at Hamburg in 1669 when he evaporated urine and heated the residue until it was red hot, the its vapour distilled which he collected by condensing it in water.
• Brandt kept his discovery secret, thinking he had discovered the Philosopher’s Stone that could turn base metals into gold.
• When he ran out of money, he sold it to Daniel Kraft who exhibited it around Europe including London where Robert Boyle was fascinated by it.
• He discovered how it was produced and investigated it systematically. (His assistant Ambrose Godfrey set up his own business making and selling phosphorus and became rich.).
• When it was realized that Bone was calcium phosphate, and could be used to make phosphorus, and it became more widely available.
• Demand from match manufacturers in the 1800s ensured a ready market.
Deficiency Symptoms
• Arthritis and Joint Pain
• Bone weakness (brittle Bones, tooth decay)
• Tremors
• Weight loss and impaired growth
• Numbness in arms and legs, especially at the extremities
• Abnormal heartbeat
• Extrasystoles
• Difficulty in remembering things
• Numbness in arms and legs
Note:
* It is the second most abundant mineral in the Human Body and found in abundance in high-Protein foods (such as meat, fish, Poultry, eggs, and Milk).
* Phosphorus deficiency (only total starvation) resulting in hypophosphatemia causes cellular dysfunction, symptoms of which include Anorexia Nervosa, Anemia, muscle weakness, Bone pain, Rickets (Osteomalacia), Rickets (Osteomalacia), general debility, increased susceptibility to Infection, paresthesia, ataxia, confusion, and even death.
Phosphorus Overdose:
* It is estimated that a dose approaching 50 mg is fatal/lethal, but such high numbers are never a result of dietary intake, therefore eating Phosphorus-rich foods is both safe and recommended for keeping healthy.
Health Benefits of Phosphorus
Bones
• Its essential for healthy Bones and teeth as Phosphorus Metabolism is supported by an adequate Calcium and Vitamin D intake, both of which are famous for promoting the formation of a strong, healthy Bone frame.
Foods & Bones
Digestive System
• It supports the activity of the Digestive System by improving digestion and regulating bowel movements.
Foods & Digestive System
Immune System
• Its part of cellular phospholipid membranes involved in numerous body-wide functions (such as maintaining normal pH and hormonal balance).
• Its contained cell membranes (RNA and DNA), thus a dietary mineral of crucial importance for good health and cell repair.
Foods & Immune System
Metabolism
• It supports Protein formation and Energy production. An interesting symptom illustrative of Phosphorus deficiency is loss of appetite. Anxiety, Tremors, weight loss and impaired growth may also occur (in case of a more severe deficiency).
Foods & Metabolism
Musculoskeletal System
• It reunites with B-complex Vitamins to support nerve health and is part in the prevention of muscle spasms, tingling and numbness in arms and legs, irregular heartbeat in the form of extrasystoles and breathing difficulties.
Foods & Musculoskeletal System
The Brain & Nervous System
• It supports basic chemical reactions within the body and an important component of nervous tissue, supporting the Nervous System and cognitive functions.
Foods & Nervous System
Foods Rich in Phosphorus
* The Order is from the Highest Level of Phosphorus Concentration.
1)
Rice Bran
2)
Hemp Seeds
3)
Cottonseed Flour
4)
Pumpkin Seeds
5)
Whitefish
6)
Wheat Bran
7)
Steelhead Trout
8)
Buttermilk
9)
Chlorella
10)
Poppy Seeds
11)
Chia Seeds
12)
Wheat Germ
13)
Mustard Seed
14)
Sesame Flour
15)
Romano Cheese
16)
Watermelon Seeds
17)
Cocoa Powder
18)
Goat Cheese
19)
Brazil Nuts
20)
Soybean
21)
Nori Seaweed
22)
Parmesan Cheese
23)
Sunflower Seeds
24)
Sesame Butter
25)
Sockeye Salmon
26)
Salmon Fish
27)
Tuna Fish
28)
Sardines
29)
Roasted Soy Nuts
30)
Safflower Seeds
31)
Flaxseeds
32)
Lotus Seeds
33)
Gruyere Cheese
34)
Cashew Nuts
35)
Pilinuts
36)
Pine Nuts
37)
Cod
38)
Halibut
39)
Chickpeas
40)
Peanuts
