Phosphorus
Most phosphorus (70%) is located intracellularly and is interchangeable. Phosphorus is removed by two systems, the gastrointestinal tract, (150 mg/day) and the urine (800 mg/day). Ingestion of phosphorus by an individual with normal renal function results in immediate phosphaturia probably mediated by phosphatonins of intestinal origin.
A positive phosphorus balance recruits other phosphatonins. The first one, faster and transient, is parathyroid hormone (PTH) and the second one, slower and lasting, is Fibroblast Growth Factor 23 (FGF23).
Functions
Phosphorus is an essential nutrient required for proper cell functioning, regulation of calcium, strong bones and teeth, and for making ATP (adenosine triphosphate) a molecule which provides energy to our cells.It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.
Phosphorus works with the B vitamins. It also helps with the following:
Kidney function
Muscle contractions
Normal heartbeat
Nerve signaling
Food Sources
The main food sources are the protein food groups of meat and milk. A meal plan that provides adequate amounts of calcium and protein also provides an adequate amount of phosphorus.
Although whole-grain breads and cereals contain more phosphorus than cereals and breads made from refined flour, this is a storage form of phosphorus called phytin, which is not absorbed by humans.
Fruits and vegetables contain only small amounts of phosphorus.
What symptoms and disorders Phosphorus deficiency may cause:
There is generally no deficiency of phosphorus because it is so readily available in the food supply.
However, a deficiency in phosphorus can lead to lowered appetite, anemia, muscle pain, improper bone formation (rickets), numbness, and a weakened immune system. Phosphorus is found in almost every food, and as such, deficiency is rare.
Problems related to excessive doses:
Consuming too much phosphorus causes the body to send calcium from the bones to the blood in an attempt to restore balance. This transfer of calcium weakens bones, and can cause calcification of internal organs, increasing risk of heart attack and other vascular diseases.High levels of phosphorus in blood only occur in people with severe kidney disease or severe dysfunction of their calcium regulation.
Patients with renal impairment progressively lose the ability to excrete phosphorus. Decreased glomerular filtration of phosphorus is initially compensated by decreased tubular reabsorption regulated by PTH and FGF 23. This compensation leads to a normal urinary excretion of phosphorus in 24 h and in maintenance of normal serum phosphorus.
Recommended doses for people in the UK:
There is a close relationship between protein and phosphorus intake.Proteins are rich in phosphorus so, one gram of protein has 13–15 mg of phosphorus of which 30–70% is absorbed through the intestine.
Thus, an intake of 90 g of proteins a day results in absorption of 600–700 mg of phosphorus daily.
COMA (1991) noted that phosphorus requirements are conventionally set as equal to calcium, in mass terms i.e. 1 mg phosphorus : 1 mg calcium.
However, these elements are present in the body in equimolar amounts and COMA took the view that the ratio in the diet should be set at 1 mmol phosphorus: 1 mmol calcium and considered that the Recommended Nutrient Intake (RNI) for phosphorus should be set equal to the calcium RNI in molar terms (1 mmol calcium = 40 mg, 1 mmol phosphorus = 30.9 mg).
COMA therefore calculated a RNI of 550 mg/day of phosphorus for males and females aged 19-50 years.
COMA derived an increment of 440 mg/day for women during lactation, giving a total of 990mg/day.
The RNI for infants and children ranges from 400 to 775 mg/day.
According to the International Journal of Nephrology
Volume 2012 (2012), Article ID 597605, 5 pages
http://dx.doi.org/10.1155/2012/597605, the DV (Percent Daily Value) for phosphorus is 1000mg
According to Institute of Medicine recommendations, the recommended dietary intakes of phosphorus are as follows:
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
Adults: 700 mg/day
Pregnant or lactating women:
Younger than 18: 1,250 mg/day
Older than 18: 700 mg/day
What food it is found in:
#1:Seeds (Pumpkin & Squash)Phosphorous in 100g Per cup (129g) Per ounce (28g)
1233mg (123% DV) 1591mg (159% DV) 345mg (35% DV)
Other Seeds High in Phosphorous (%DV per ounce): Sunflower Seeds (32%), Chia Seeds (24%), Sesame Seeds (22%), Watermelon Seeds (21%), and Flaxseeds (18%).
#2: Cheese (Romano)
Phosphorous in 100g Per package (142g) Per ounce (28g)
760mg (76% DV) 1079mg (108% DV) 213mg (21% DV)
Other Types of Cheese High in Phosphorous (%DV per ounce): Parmesan (23%), Goat Cheese (20%), Nonfat Mozzarella (18%), Gruyere and Swiss (17%), Gouda, Edam and Nonfat Cream Cheese (15%).
#3: Fish (Salmon)
Phosphorous in 100g Per 1/2 Fillet (154g) Per 3oz (85g)
371mg (37% DV) 571mg (57% DV) 315mg (32% DV)
Other Fish High in Phosphorous (%DV per 3oz Cooked): Carp (45%), American Shad (30%), Whitefish and Cod (29%), Tuna (28%), and Mackerel (27%).
#4: Shellfish (Scallops)
Phosphorous in 100g (Cooked) Per 3oz (85g) Per ounce (28g)
426mg (43% DV) 362mg (36% DV) 121mg (12% DV)
Other Shellfish High in Phosphorous (%DV per 3oz Cooked): Clams (29%), Shrimp (26%), Mussels and Crab (24%).
#5: Nuts (Brazil)
Phosphorous in 100g Per cup (133g) Per ounce (28g)
725mg (73% DV) 964mg (96% DV) 203mg (20% DV)
Other Nuts High in Phosphorous (%DV per ounce): Pine Nuts (16%), Almonds and Cashews (14%), and Pistachios (13%).
#6: Pork (Lean Sirloin)
Phosphorous in 100g Per roast (638g) Per 3oz (85g)
311mg (31% DV) 1984mg (198% DV) 264mg (26% DV)
A Lean Pork Chop (180g) provides (55%) DV.
#7: Beef & Veal (Lean Beef)
Phosphorous in 100g Per piece (283g) Per 3oz (85g)
286mg (29% DV) 809mg (81% DV) 243mg (24% DV)
Veal leg provides (25%) per 3oz of phosphorus.
#8: Low Fat Dairy (Nonfat Yogurt)
Phosphorous 100g Per cup (245g) Per container (227g)
157mg (16% DV) 385mg (38% DV) 356mg (36% DV)
1 cup of Nonfat Milk provides 25% DV of phosphorus.
#9: Soya Foods (Tofu)
Phosphorous in 100g Per 3oz (85g) Per ounce (28g)
287mg (29% DV) 241mg (24% DV) 80mg (8% DV)
Soybeans (Edamame) are Also High in Phosphorous: providing (18%) DV per ounce.
#10: Beans & Lentils (Lentils)
Phosphorous in 100g Per cup (198g) Per tablespoon (12g)
180mg (18% DV) 356mg (36% DV) 22mg (2% DV)
Other Beans and Lentils High in Phosphorous (%DV per cup cooked): Adzuki (39%), Yellow Beans (32%), White Beans (30%), Chickpeas and Black Turtle Beans (28%), Pinto and Kidney Beans (25%).