How To Avoid A Deficit Or Excess Of Phosphorus

Phosphorus is the sixth most abundant mineral in the human body (it contains 600 to 900 grams) and belongs to the group of main minerals or macroelements, those present in the highest proportion in tissues.

Hence, it is required in greater amounts in the diet.

What is phosphorus for?

The 80% of the phosphorus of the body part of the mineral structure of bone and teeth. In fact, it is, together with calcium, one of the main constituents of bone and together they represent 65% of its weight.

But phosphorus is also involved in other vital functions, such as the storage and use of energy, or metabolism, and is part of essential compounds such as DNA and phospholipids, which make up cell membranes.

On the other hand, it contributes to maintaining the acid-base balance and is part of the composition of bile and pancreatic and intestinal juices.

• Does phosphorus improve brain function?

No. This is one of the many myths that circulate in food, and not by repeating it will it become true. Under normal conditions it is useless to take phosphorus supplements for this purpose, taking into account that with a normal and healthy diet it is obtained in the necessary quantities.

How much phosphorus do you need?

In Europe, a daily intake of 800 mg of phosphorus is recommended for adults . As its regulation in the body is closely related to that of calcium, it is also recommended that both elements be ingested in similar amounts.

This balance between calcium and phosphorus is not always fulfilled, especially since more phosphorus is usually taken than calcium. But it is important to maintain it, because consuming an excess of phosphorus and not enough calcium is harmful to the bones.

On the other hand, in the United States, whose daily recommendations are a reference, it is proposed in pregnancy and lactation to take 1,200 mg a day, the same amount as for young people aged 11 to 24 years.

What are the foods richest in phosphorus?

Phosphorus is abundant in almost all kinds of foods. In many foods of animal origin, but also cereals, legumes and nuts they contain it in remarkable quantities. And when fruits and vegetables are consumed in the recommended servings they also provide considerable contributions.

In the vegan diet, the main sources are walnuts, almonds, pine nuts … Among the vegetables, artichoke and broccoli contribute notable amounts, followed with much lower amounts by chard, zucchini and thistle. Moderate contributions are also found in almost all fresh fruits.

• How do you achieve 800 mg daily?

In an ovo-vegetarian diet they can be obtained, for example, with: 250 ml of milk (225 mg), 50 g of raw chickpeas (215 mg), 50 g of whole wheat bread (135 mg), 200 ml of orange juice ( 35 mg), 100 g of carrot (35 mg), 100 g of lettuce (30 mg) and 50 g of pepper (15 mg).

In a vegan diet, milk can be substituted, for example, for 250 ml of soy drink (about 115 mg) and 15 g of flax seeds (about 100 mg).

• Is it common for food to have a balance of phosphorus and calcium?

In many foods, no. Thus, in meat and fish there may be fifteen to twenty times less calcium than phosphorus. And in cereals, legumes and eggs, about half of calcium than phosphorus. Only fruits and vegetables (and dairy products, if eaten) have a favorable relationship to calcium.

• Can I lack phosphorus if I don’t eat fish?

The most common fresh fish provide between 150 and 250 mg of phosphorus per 100 g. It is a remarkable amount, but not enough to justify the popular belief that if you need phosphorus you have to eat fish. It must also be taken into account that in general it provides much more phosphorus than calcium.

Is it common to have phosphorus deficiency?

Its abundant presence in staple foods together with the fact that it tends to have good intestinal absorption – 70% – make its deficiency rare, although it may occur in exceptional cases such as kidney disorders or malabsorption. The deficiency is associated with fatigue, respiratory or nervous disorders, muscle weakness and bone disorders.

The most common problem is, as we mentioned, a decompensation with calcium due to excess phosphorus, especially when they consume many foods of animal origin or processed foods.

• Are there “hidden” sources of phosphorus?

Yes. There are many phosphorus-containing additives, such as E338 and E541, that are used in processed foods. They can contain foods such as cereals and derivatives, pastries and pastries, meat derivatives and soft drinks. With current legislation it is impossible to determine the intake of phosphorus from this source.

• What are the risks of excess phosphorus?

An excess of phosphorus can hinder the intestinal absorption of elements such as calcium, iron, zinc and copper. Above all, it is very important to respect the balance between calcium and phosphorus in the daily diet, something that is not always easy. Limiting processed foods rich in phosphates can also help.