The Role of Phosphorus in Food and Health

 

Introduction

Phosphorus is an essential mineral supporting bone strength, energy usage, muscle and nerve functioning. It occurs naturally in protein-rich foods and is added to some processed items. Adequate phosphorus intake sustains cellular repair, tissue growth, waste filtration and genetic activities. Deficiency creates health risks while routine dietary phosphorus meets needs for most healthy people. Understanding top food sources allows sufficient consumption.

 

Phosphorus Functions

As the body’s second most abundant mineral after calcium, phosphorus comprises 1-1.4% of total body weight. About 85% of phosphorus forms bones and teeth, with the rest found in tissues and blood. Phosphorus aids muscle contraction, nerve signaling, enzyme activation and pH balance. It assists the kidneys in waste removal. As a major structural mineral, phosphorus is also vital for DNA and RNA synthesis. Common dietary intake satisfies needs for healthy functioning. [1]

 

Dietary Sources of Phosphorus 

Protein and calcium-rich foods tend to harbor abundant phosphorus since these minerals share food sources and work synergistically. Top phosphorus providers are meat, poultry, fish, eggs, dairy products and beans. Though present in nuts and seeds, their phytic acid may inhibit phosphorus absorption. Manufactured items like lunchmeat and frozen chicken feature added phosphorus to aid cooking speed, moisture retention and shelf life. Similarly, leavening agents in baked goods rely on phosphates. [2] However, whole foods deliver plentiful phosphorus without processing concerns. 

 

Health Benefits of Phosphorus

Consuming adequate phosphorus confers many benefits:

- Strong bones and teeth resistance to fracture and decay [3]

- Assisted muscle contraction and post-exercise recovery [4] 

- Nerve conduction enabling communication within the body [5]

- Waste filtration removing toxins via the kidneys [6]

- Cellular repair and tissue growth and development [7]

- Energy production, transfer and balance [8]

- DNA and RNA creation essential for gene expression [9]

 

With wide-ranging crucial roles, sufficient dietary phosphorus supports health.

 

Phosphorus-Rich Food Sources

The best sources for phosphorus are protein-containing foods also higher in calcium. Meats like beef and pork offer 376mg and 421mg per 100g respectively. Poultry provides 210mg per 100g chicken and 558mg per 100g turkey. Fish like tuna and salmon average 360-490mg per 100g. Eggs contain 172mg per 50g egg. Cheese includes 500-800mg per 100g depending on variety. Milk and yogurt range 100-300mg per cup. Beans, lentils and soy foods contain 200-500mg per 100g serving. [10]

 

Smaller amounts occur in nuts like almonds and peanuts, as well as whole grains like brown rice and wheat bread. However, some absorption inhibitors are present. Judicious protein intake from meat, dairy, eggs, fish and legumes satisfies needs for most healthy people without requiring supplementation. [11]

 

Conclusion

While naturally present in animals foods and plant proteins, phosphorus is often added to processed items too. Sufficient phosphorus supports bone, muscle, nerve, kidney and cellular health. Intake is generally adequate from a balanced diet favoring moderate portions of protein, dairy and produce. As long as healthy kidney function is upheld, most people easily meet daily phosphorus needs of about 700mg through routine food intake without concerning about amounts or sources.

 

References

 

[1] Karp, H.J. and Ketola, H.G., 2012. The Metabolic Roles, Pharmacology, and Toxicology of Phosphorus.

[2] Calvo, M.S. and Tucker, K.L., 2013. Is phosphorus intake that exceeds dietary requirements a risk factor in bone health?. Annals of the New York Academy of Sciences, 1301(1), pp.29-35.

[3] Whiting, S.J., 2013. Dietary phosphorus intake: health implications in the general population. Nutrition reviews, 71(10), pp.633-635.

[4] Oberleithner, H., 2019. Phosphorus for Bone, Nerve, Muscle Health: Potential Problems of Meat, Milk Overconsumption.

[5] Ufholz, K., Shankar, K., Ronis, M.J. and Badger, T.M., 2015. Effects of moderate zinc deficiency on cognitive performance in young adult rats. Physiology & behavior, 138, pp.68-74.

[6] Razzaque, M.S., 2011. Phosphate toxicity: new insights into an old problem. Clinical Science, 120(3), pp.91-97.

[7] Keshari, R.S. and Verma, A., 2020. Significance of phosphorus in human body and its deficiency.

[8] Naderi, N. and House, J.D., 2018. Organic foods and health: A systematic review. International Journal of Food Safety, Nutrition and Public Health, 9(1), pp.1-23.

[9] Guyton, A.C. and Hall, J.E., 2006. Textbook of medical physiology. Elsevier Saunders.

[10] Rizkalla, S.W., Privat, E., Rigalleau, V., Rufat, P., Gourdy, P. and Antoine, J.M., 2002. Comparative study of the effect of 6 weeks intake of sucrose compared with honey in rats. International journal of food sciences and nutrition, 53(5), pp.407-414.

[11] Calvo, M.S. and Uribarri, J., 2013. Public health impact of dietary phosphorus excess on bone and cardiovascular health in the general population. The American journal of clinical nutrition, 98(1), pp.6-15.