Healthy Foods and Vitamins

Where is Phosphorus Found?

The body obtains phosphorus from several basic sources, the most important of which are: Food, drink, and others,  but the body gets the largest percentage of it from food, and among the food sources rich in it are the following:

Chicken and turkey: One cup of grilled chicken or turkey, which weighs 140 grams, provides the equivalent of approximately 300 milligrams of phosphorus, which is equivalent to more than 40% of the daily recommended amount of it. In addition, they are rich in protein, B vitamins, and selenium.

Where is phosphorus found

Nuts: Most nuts are a rich source of phosphorus. Especially Brazil nuts, as half a cup of them weighing 67 grams covers more than two-thirds of the daily recommended amount for adults.

Sunflower and pumpkin seeds: They both contain a high percentage of phosphorus, as 28 grams of roasted sunflower and pumpkin seeds cover 45% of the recommended daily amount of it, but 80% of this amount is found in the seeds in the form of phytic acid (in English: Phytic Acid), but it should be noted that the human body is unable to digest this substance.

Milk products: Low-fat milk products, such as cottage cheese and yogurt, are excellent sources of phosphorus, as one serving of them covers 30% of the daily recommended amount of it, in addition to 28 grams of Romano cheese containing 213 milligrams of it, covering 30 % of the daily recommended amount of it, and one cup of skim milk weighing 245 grams covers 35% of the daily recommended amount of phosphorus as well.

Seafood: Many seafood are a good source of phosphorus. Such as squid and molluscs, as one serving of them covers 70% of the daily recommended amount of it.

Functions of phosphorus in the body

As we mentioned previously, phosphorus contributes to many important functions in the body, such as the formation of bones and teeth, in addition to helping nerves and muscles perform their functions, and contributes to converting fats, carbohydrates, and protein into energy, in addition to its basic role in regulating gene transcription and activating enzymes.

Maintaining the pH of the extracellular fluid and storing energy inside the cell, in addition to helping the cell function, as well as the body’s production of energy and the transport of oxygen by red blood cells.

  • Relieves muscle pain after exercising.
  • It helps filter substances excreted from the kidneys.
  • It contributes to the formation, preservation, and restoration of genetic material.
  • It contributes to maintaining the percentage of vitamins and minerals within their normal level and using them within the body.
  • Such as B vitamins, vitamin D , iodine, magnesium, and zinc.
  • It contributes to maintaining a regular heartbeat.
  • Helps accelerate nerve conduction.

Phosphorus supplements

The doctor may advise the consumption of dietary phosphate supplements under medical supervision in the event that you do not obtain a sufficient amount of phosphorus as a result of a health problem.

These supplements are in the form of phosphorus salts, such as sodium phosphate salts and potassium phosphate, which are used to alleviate hypophosphatemia (Hypophosphatemia). Which often results from a genetic disorder that leads to the excretion of phosphate without the body benefiting from it.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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