Phosphorus in Nutrition: Benefits, Deficiencies, and Excesses

Phosphorus is very important for bones. Without adequate amounts of phosphorus, it is impossible for the body to function normally. Phosphorus is one of the most commonly found minerals in the human body, and after calcium, phosphorus is considered an important element for healthy bones.

Phosphorus is essential for the smooth functioning of body organs like the brain, kidney, heart and blood. You should take a phosphorus-rich diet daily. It is especially important for the health of children because the body develops the most during childhood.

(Read more - Calcium, Magnesium and Zinc)

You can get phosphorus from food items. The Indian foods from which you can get phosphorus are mentioned below.
Soybean -
Soybean is a good source of phosphorus and protein. Along with this, vitamin B is also found in abundance in it. The elements found in soybean are capable of reducing the symptoms of menopause. If you are suffering from thyroid, then you should avoid eating soybean, because it can cause problems for your thyroid. By consuming one cup of soybean, you get about 1309 mg of phosphorus, which is 131 percent of your daily requirement of phosphorus. 

Flax seeds -
Flax seeds have antioxidant properties. Along with phosphorus, omega-3 fatty acids are present in flax seeds. Omega-3 is beneficial for the heart and brain. One teaspoon of flax seeds provides about 65.8 milligrams of phosphorus, which is 7% of the daily requirement of phosphorus. 

Pulses-
Apart from phosphorus, pulses contain high amounts of protein, fiber, potassium and folate. All these elements work to keep you and your heart healthy. Folate is very important for pregnant women. By consuming one cup of lentils, you get about 886 milligrams of phosphorus, which is 87 percent of your daily requirement.

Oats-
You can consume oats to stay healthy. It helps in relieving the problem of diarrhea. Along with this, blood pressure and sugar levels are controlled by oats. It is also considered important for the skin. Consuming one cup of oats provides about 816 milligrams of phosphorus. It fulfills 82 percent of the daily requirement of phosphorus.

Rye -
Rye is found in almost every house. Rye is used in many dishes. Apart from phosphorus, it contains magnesium and iron, which helps in removing fatigue. Apart from this, zinc present in rye strengthens the immune system. About 632 milligrams of phosphorus can be consumed from one cup of rye. This is 63 percent of the daily requirement of phosphorus.

Peanuts -
Peanuts contain many types of nutrients. It is not only cheap, but is also very useful for heart health. About 523 milligrams of phosphorus is found in one cup of peanuts. Which fulfills about 52 percent of the daily requirement. 

Eggs -
Eggs contain phosphorus as well as vitamin B2, protein and other nutrients. All these nutrients are essential for the functioning of the body. By consuming one egg, you get about 84 milligrams of phosphorus. This is 8 percent of your daily requirement. 

Other Sources Of Phosphorus

• Chicken
• Almonds 
• Brown rice
• Sunflower seeds
• Rajma
• Tofu 
• Curd
• Potato
• Peas

(Read more - Manganese: benefits, sources, uses)

Phosphorus has many benefits for the body. The benefits of this are being explained in detail here -

Benefits Of Phosphorus For Bone Health
Phosphorus is important for the development of the body, as well as it plays an important role in the maintenance of bones and teeth. Phosphorus works together with calcium to strengthen bones. Apart from this, it also helps in maintaining the health of the gums and the outer layer of the teeth. It helps in reducing bone loss in osteoporosis. Recently, research on phosphorus has revealed that it is also important for heart health. By consuming it regularly, you can protect yourself from diseases related to heart arteries. 

Benefits Of Phosphorus For Digestion
Phosphorus plays an important role in strengthening the digestive system. It helps in digesting riboflavin and niacin. Riboflavin and niacin are two types of vitamin B, which are necessary for the proper functioning of physical energy, metabolism, nervous and emotional systems. 

Benefits Of Phosphorus For Kidney
Phosphorus is considered essential in keeping the kidneys healthy. Phosphorus helps in removing toxic elements from the kidneys through the process of urination and excretion. The amount and frequency of urination keeps your body's uric acid, salt, water and fat levels balanced. Phosphorus keeps you free from toxins by balancing all the fluids in the body by regulating the amount and frequency of urination.

Benefits Of Phosphorus For Weakness
Muscle weakness, numbness of any limb, fatigue and other related health problems can be overcome with phosphorus. Balanced levels of phosphorus in the body are important to keep you fit and active. Phosphorus also cures sexual weakness in the body. Phosphorus is useful for low libido, impotence and increasing sperm count. 

(Read more - Science Speaks: Do Multivitamins Really Work?)

The amount of phosphorus to be taken depends on your age. Adults need to take less amount of phosphorus than children. How much amount of phosphorus is required for people of different ages, is given below as per the data received from a health organization -

              Age                                                                 Amount

• Infant aged 0 to 6 months                              100 mg
• Infant aged 7 to 12 months                            275 mg
• Child aged 1 to 3 years                                 460 mg
• Child aged 4 to 8 years                                 500 mg
• Child aged 9 to 18 years                              1,250 mg
• Person aged above 19 years                        700 mg

Taking less amount of phosphorus can cause many problems.

(Read more - Coral Calcium: Nature's Answer to Bone Health)

Causes Of Phosphorus Deficiency
Decrease in the level of phosphorus in the blood is called hypophosphatemia. This is due to two conditions. In the first condition, phosphorus decreases immediately, while in the second condition it decreases slowly for a long time and remains constant.

In the first condition, due to sudden decrease in phosphate, its amount in the blood decreases. Such a situation arises when the body suffers from the following disorders.

• Lack of nutrients in the body
• Excessive consumption of alcohol
• Having diabetic ketoacidosis (a type of disease)
• Severe burns

Sometimes sudden decrease in phosphorus also causes cardiac arrhythmia and death. In chronic hypophosphatemia, the phosphate level gradually decreases. This condition occurs when an excessive amount of phosphate is excreted from the body with the stool. Its main causes are as follows -

• Hyperthyroidism or enlarged thyroid 
• Severe diarrhea. 
• Using diuretic drugs for a long time.
• Using large amounts of aluminum-containing antacids for a long time.
• Using large amounts of Theophylline (Theophylline/Asthma treatment medicine).

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Symptoms Of Phosphorus Deficiency
The symptoms of phosphorus deficiency are felt only when the level of phosphorus in the blood is very low. Due to this, muscle weakness starts occurring. If there is further reduction in phosphorus, the person is at risk of unconsciousness. In some cases, after unconsciousness, the person may go into a coma or may die. In less severe chronic hypophosphatemia, bones can become weak, which increases the chances of bone pain and fractures. Many people lose their appetite due to phosphorus deficiency and gradually become weak.

Excess phosphorus produces toxic elements in the body. Excess of this mineral (phosphorus) can cause diarrhea. Apart from this, your tissues and organs may become stiff. High levels of phosphorus affect minerals like iron, calcium, magnesium and zinc in your body. This can cause disturbances in the body's ability to use minerals.

Generally, having very high levels of phosphorus in the blood is considered a rare case. Usually, people who have kidney problems or who have problems controlling calcium in their body may have excess phosphorus. You may experience the following symptoms when you have excess phosphorus.

• Anxiety
• Lack of appetite
• Difficulty breathing. 
• Numbness of limbs
• Irritability
• Weakness and fatigue. 
• Stiffness of joints. 
• Weak bones.

(Read more - The Importance of Amino Acids in Human Nutrition)

Phosphorus is an important chemical element with the symbol P and atomic number 15. This element is found in the earth's crust and is essential for life, as it is part of molecules such as DNA, RNA, and ATP. Phosphorus has two major allotropes: white and red. White phosphorus is highly reactive and toxic, while red phosphorus is less reactive and more stable. Phosphorus is used as a fertilizer in agriculture, in making matches, and in various industries. Without it, the process of plant growth and energy transmission of organisms is disrupted.