Phosphorus: Why It’s Important
Phosphorus (P) is a macrocell with acidic character. Basically, the phosphorus is in teeth and bones. This macro element is involved in virtually all chemical and physiological reactions of the organism. It is essential for healthy bones and teeth structure.
An excess amount of phosphorus in the diet creates calcium insoluble salts with him. Vitamin D contributes to the absorption of this macronutrient.
Phosphorus Daily Requirements
Younger children: 300-700 mg.
Adolescence Children: 800-1200 mg.
Adults: 800 mg.
Requirements of phosphorus increases during intense physical exertion (1500-2000 mg.), insufficient intake of proteins in the body.
Digestibility of Phosphorus
In plant foods are presented the phytic phosphorus compounds that inhibit the process of digestion. Therefore we recommend cooking soaked beans and cereals.
Subjecting 1:1.5 ratio between calcium and phosphorus forms calcium phosphate salts, which are easily dissolved and absorbed. However, in the diet it is difficult to achieve such a ratio. Usually the products contain significantly more phosphorus than calcium. Solution to this problem may be synthetic vitamin complexes on prescription.
Excess of magnesium and iron can reduce phosphorus uptake.
What Phosphorus Is Good For
Macronutrient phosphorus has a beneficial effect on muscle and mental activity. With calcium it gives strength to bones and teeth, and is involved in the formation of bone tissue.
Phosphorus is used for energy production and is involved in virtually every reaction in the body.
This macrocell is a part of the DNA and RNA involved in protein synthesis and metabolism of carbohydrates, proteins and fats.
Together with calcium and magnesium phosphorus supports bone structure.
Sources of Phosphorus
Phosphorus is found in almost all foods of plant and animal origin.
Vegetarian dishes: beans, nuts, cereals, whole grains, brown bread, spinach, squash, garlic, carrots, parsley , cabbage, mushrooms and berries.
Products of animal origin: meat, milk, cheese, fish, eggs, sturgeon caviar, beef liver.
Excellent natural source of phosphorus is bone meal with vitamin D.