Phosphorus rich foods and why we need this essential mineral

Table of Content

• Dietary Reference Intakes of phosphorus

• Why do we need phosphorus

• What foods contain phosphorus?

• Top foods high in phosphorus

• Functions of phosphorus in the human body

• Phosphorus foods to avoid

• Risks associated with high levels of phosphorus

• Risks associated with low levels of phosphorus

• When to See a Doctor

• Take home point

• FAQ on Phosphorus rich foods

Introduction

Phosphorus is the second most abundant mineral in the body and is present in every cell. The body requires phosphorus to keep the bones strong and healthy, help make energy, move the muscles, and repair the cells and tissues. Most people get the amount of phosphorus they require through their daily diets.  However, health conditions such as diabetes and medications such as some antacids can cause phosphorus levels in the body to drop too low and cause complications. It is, therefore, necessary to have a diet that provides adequate amounts of phosphorus. 

Dietary Reference Intakes of phosphorus

The RDA (Recommended Dietary Allowance) for phosphorus is the following:

• 0 to 6 months: 100 milligrams per day (mg/day)*

• 7 to 12 months: 275 mg/day*

• 1 to 3 years: 460 mg/day

• 4 to 8 years: 500 mg/day

• 9 to 18 years: 1,250 mg

• Pregnant or lactating women

• Younger adult: 1,250 mg/day

• Older adult: 700 mg/day

Why do we need phosphorus

Phosphorus is the second most abundant mineral in the human body, one of the main phosphorus sources is dietary phosphorus. RDA of phosphorus is 1250 mg/day.

Phosphorus is present in every cell in our body, it is essential because the body needs phosphorus to utilise protein for growth and repair. It has a role in:

• Strong bones and teeth: It is responsible for strong bones and teeth.

• Filtering out waste: It helps filter out waste from the kidney and has a role in how our body stores and utilises energy.

• Calcium homeostasis: Apart from this phosphorus also has a role in maintaining calcium homeostasis in our body. 

• Kidney functions

• Heart functioning

• Normal nerve conduction

• Musculoskeletal functions

Maintains pH: Role in the buffer system of the body i.e., in maintaining the pH of our body which allows adequate functioning of cells.

Causes of Phosphorus deficiency

Phosphorus deficiency can occur with conditions:

• diabetes

• chronic alcoholism

• starvation

• Diseases which make absorption of phosphorus difficult like malabsorption(celiac disease) or chronic inflammatory diarrhoea(Crohn's disease). 

• Medications can also lower phosphorus levels like antacids.

• Anorexia

• Inherited disorders affect the body’s ability to store phosphorus.

• A deficiency of other vitamins like Vitamin D can also affect the body’s ability to absorb Phosphorus from the gut.  

Signs and Symptoms of phosphorus deficiency 

Most people get their phosphorus from their diet, phosphorus sources include milk, grains, protein-rich foods etc. Signs and symptoms of Phosphorus deficiency include: 

1. Usual symptoms include bone pains or fractures.

2. loss of appetite

3.  anxiety

4.  Joint stiffness

5.  fatigue

6. irregular breathing

7. irritability

8. numbness

9. weakness

10. weight change

11. In children decreased growth poor bone health and tooth development may occur.

What foods contain phosphorus?

The primary food sources are the protein food groups of meat and milk and foods containing sodium phosphate. A diet with enough calcium and protein will also provide enough phosphorus.

Whole-grain bread and cereals contain more phosphorus than bread made from refined flour. However, phosphorus in seeds, nuts, grains, and beans is attached to phytate, which is poorly absorbed.

Fruits and vegetables contain only small amounts of phosphorus.

Top foods high in phosphorus

Phosphorus is present in almost every food that we eat. If you’re finding yourself with phosphorus deficiency, here is a list of foods high in phosphorus.

1. Chicken and Turkey: Chicken has a good amount of phosphorus, about 85 gm of chicken contains.194–196 mg of phosphorus. Cooking methods affect phosphorus content, Roasting meat preserves phosphorus content.

2.  Seafood: Seafood has a good amount of phosphorus especially salmon which contains 315 mg of phosphorus.

3. Dairy products: Dairy products especially yoghurt contain a good amount of phosphorus, about 250 mg. Dairy products are among foods high in phosphorus and potassium, they also contain vitamin D, calcium and vitamin A.

4. Nuts: Nuts particularly Brazil nuts contain phosphorus which is easy to meet 16% of RDA, Most nuts meet about 10% of the RDA of phosphorus. Apart from phosphorus they also contain healthy fats which are heart-healthy.

5. Whole grains: Whole grains like oats and brown rice contain phosphorus, phosphorus is present in the outer layer of grains but it is removed in refining. Therefore, it is recommended to consume whole grains.

6. Beans and Lentils: Beans and lentils contain roughly 160–200 phosphorus. Although beans and lentils have phytic acid(the stored form of phosphorus in plants which is difficult to digest by humans) boiling and other cooking processes reduce the amount.

7. Soybeans: Soybeans about 172 g, easily fulfil 50% RDA of phosphorus. Soybeans can be enjoyed as snacks by roasting and seasoning with spices. This can easily curb your phosphorus deficiency.

8. Peas: Peas are another plant source of phosphorus they can be added with other whole grains or can be enjoyed alone, it is advisable not to eat them raw. Half a cup of boiled peas provides about 94 mg of phosphorus.

9. Eggs: Two large boiled eggs are enough to meet 25% RDA of phosphorus. Apart from phosphorus they also contain good quality proteins.

10. Potatoes: Potatoes are among the easily available vegetables high in phosphorus. A medium-sized baked potato contains about 123 mg of phosphorus. It is advisable to eat potatoes without peeling the skin because most minerals and fibres are present in the skin of a potato.

11. Cheese: Cheese is a great source of phosphorus, In mozzarella cheese 1.5 oz will provide 197 mg of phosphorus.

12. Goat milk: One cup contains about 270 mg of phosphorus.

Functions of phosphorus in the human body

The primary function of phosphorus is forming teeth and bones.

It also plays an essential role in how the body utilizes carbohydrates and fats.

The body must make protein for tissue growth, maintenance, and repair, and phosphorus has a significant role in forming the protein. Phosphorus also helps make ATP, which the body uses to store energy.

The other functions of phosphorus include:

• reduce muscle pain after exercise,

• filtering out waste in your kidneys,

• producing DNA and RNA — the body’s genetic building blocks,

• balancing and using vitamins such as vitamins B and D, as well as other minerals like iodine, magnesium, and zinc,

• maintain a regular heartbeat,

• facilitate nerve conduction

Phosphorus foods to avoid

Although high phosphorus levels are rare, another condition in which you have to avoid phosphorus foods is kidney disease.

Phosphorus is found in almost every food you eat and it is also present in processed foods. When your kidneys are functioning well, it clears off extra phosphorus in your body. When you have kidney disease it becomes hard to clear off extra phosphorus and the phosphorus level rises.

Try reading the label of the foods you are buying from the market, phosphorus-containing foods usually have “phosphor” word as a prefix, suffix or in between like:

• Calcium phosphate

• Disodium phosphate

• Phosphoric acid

• Monopotassium phosphate

• Sodium acid pyrophosphate

• Sodium tripolyphosphate

Here are phosphorus foods to avoid:

1. Processed foods

2. Milk products

3. Cheese

4. Chocolate

5. Bread

6. Biscuit

7. Muffins

Risks associated with high levels of phosphorus

Consuming too much phosphate can be toxic. An excess of the mineral can cause 

• diarrhea

• hardening of organs and soft tissue.

High phosphorus levels can affect your body’s ability to effectively use other minerals, such as iron, calcium, magnesium, and zinc. It combines with calcium, causing mineral deposits in your muscles, blood vessels, lungs, eyes, and heart. Eventually, it will increase the risk of heart attack, stroke, or death.

It’s rare to have too much phosphorus in the blood. Only people with kidney problems or problems regulating their calcium develop this problem.

Risks associated with low levels of phosphorus

Some medications can lower the body’s phosphorus levels, such as

• insulin

• anticonvulsants

• ACE inhibitors 

• antacids,

• corticosteroids.

Symptoms of low phosphorus levels in the body include

• joint or bone pain

• fatigue

• loss of appetite

• irritability or anxiety,

• poor bone development in children.

When to See a Doctor

Although phosphorus deficiency is quite rare since phosphorus is present in almost every food you eat. If you’re experiencing symptoms like bone pains, joint stiffness, irregular heart, irritability, numbness, weight changes etc. Then it is advisable to talk to a physician.

If you’re already diagnosed with kidney disease or phosphorus deficiency then it is important to talk to your dietician or your doctor before implementing any diet changes.

Take home point

• Phosphorus is present in every cell of our body, it is essential to maintain cellular functions!

• Phosphorus is the second most abundant mineral in the human body, one of the main phosphorus sources is dietary phosphorus. RDA of phosphorus is 1250 mg/day.

• Causes of phosphorous deficiency include chronic alcoholism, starvation, malabsorption, medications etc.

• Signs and symptoms of phosphorous deficiency include bone pains, fractures, loss of appetite, joint pains, joint stiffness, irregular heartbeat etc.

• Foods high in phosphorus include chicken, seafood, dairy products, eggs, nuts, whole grains etc.

• Peas, potatoes and soybeans are among the vegetables high in phosphorus.

• Phosphorus foods to avoid include cheese, milk, yoghurt, processed foods like biscuits, chocolates etc.

References

• Nutrition data

• Phosphorus in diet

• Health benefits of phosphorus

• Phosphorus: The Nutrition Source

• https://ods.od.nih.gov/factsheets/Phosphorus-Consumer/