Phosphorus
Phosphorus is an essential mineral that is required by the body for the performance of normal functions. The majority of the phosphorus in the body is found as phosphate. Around 80-85 percent of phosphorus in the body is located in the bones and teeth.
Functions:
- Regulates absorption of calcium and a variety of trace elements
- It is a source of adenosine triphosphate (ATP) which is needed for various body functions
- Blood: Regulates red blood cell (RBC) metabolism
- An essential component of bones and teeth
- Helps to maintain osmotic pressure
Dietary Requirements:
- Male: 800-1000mg/day
- Female: 800 to 1000mg/day
- Pregnancy: + 400
- Lactation: + 400
Sources:
Plant Sources: Cereals, Pulses, Nuts, Garlic, Lentil, Soybeans, Oats, Brown Rice, Wheat
Animal Sources: Milk and Milk Products, Cheese, Egg, Fish, Meat, Liver, Chicken
Deficiency Symptoms:
- Anorexia (loss of appetite)
- Dizziness
- Muscle weakness
- Osteomalacia (softening of bones due to defective mineralization)
- Hemolytic anemia
- Arthritis
- Stunted growth
- Tooth Decay
Toxicity:
Excess intake of phosphorus can cause
- Hyperexcitability
- Arthritis
- Irritability
- Calcium, magnesium, iron and zinc deficiency
- Tremors
- Diarrhea
Some Facts:
- Phosphorus is essential for formation of bones and teeth
- An adult human body contains about 400-700g of phosphorus as phosphates, most of this occurs in bones and teeth
- Phosphorus is widely distributed in foodstuffs therefore its deficiency rarely occurs
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