The undeniable benefits of phosphorus
Phosphoric acid is of particular value to the human body. It actively participates in the process of metabolism of fats, carbohydrates, as well as in the construction of enzyme components. Together with calcium, the microelement contributes to the formation of tooth enamel and bone skeleton. Acid is no less important for the functioning of muscles, respiratory organs, musculoskeletal system and mental activity.
In addition, phosphorus performs a number of other functions that are of great importance in human life:
- The substance is involved in the division and development of cellular structures. Promotes intensive regeneration.
- Thanks to its presence in the body, the process of absorption of other elements (minerals and vitamins) improves.
- The functioning of the cardiovascular system and kidneys is normalized, and the muscles of the heart are strengthened.
- Phosphorus compounds also take part in energy metabolism.
That is why doctors recommend introducing phosphorus-containing foods into your daily diet to avoid a shortage of this vital element.
Why is it needed?
The main function of phosphorus is the formation of bones and teeth in “commonwealth” with calcium and fluorine.
For the construction of bone tissue they form the compound calcium hydroxyphosphate, and for dental tissue they form calcium fluorophosphate. The Dangers of Vegetarianism
Refusal of food of animal origin is fraught not only with phosphorus deficiency. Vegetarians over time become deficient in vitamins A1, B2, B12 and D, calcium, iron, zinc and essential polyunsaturated fatty acids. These substances are absent from plant foods or are very poorly absorbed from them.
Because phosphorus is a component of many enzymes, it plays an important role in the body's use of carbohydrates and fats and in protein synthesis for the growth and regeneration of cells and tissues. Phosphorus is used to produce ATP, molecules the body uses to store energy. This substance also helps the kidneys function properly, regulates muscle contractions (including cardiac ones) and improves the conductivity of nerve fibers.
Products containing phosphorus
This microelement, important for human health, is found in many foods. To understand how to properly create a daily diet, you need to consider the main ones.
Cereals
The most phosphorus is found in oatmeal, wheat, corn and barley cereals. The substance is concentrated in the shell of the grains, so for cooking it is better to take unprocessed ones.
Thus, whole grain wheat (600 grams per day) fully meets the body’s daily need for this valuable element. By eating a serving of rice or oats (approximately 200 grams), you consume a fifth of the required amount. But the leader among phosphorus-containing cereals is corn. A glass of flour from it is 850 mg of microelement.
Seeds and nuts
A small amount of nuts per day (about 70 grams) will be enough to replenish 40% of the useful component of the required volume per day. The most useful in this regard are pine nuts, walnuts, Brazil nuts and pistachios.
You can get even more valuable elements by including pumpkin, sunflower, sesame, and chia seeds in the menu. For example, pumpkin seeds (only 100 grams) completely cover the daily requirement.
Before use, it is recommended to soak the seeds to ensure the breakdown of phytic acid and the complete release of phosphorus.
Sea fish and seafood
Shellfish, squid, octopus - this is 70% of the microelement we need per day. By adding appropriate foods to your diet, you help your body and cardiovascular system.
In addition to phosphorus, seafood and fish are rich in iodine, zinc and vitamins, without which the full functioning of our body is impossible. When choosing foods to cook, pay attention to salmon, sardines and mackerel. In addition to everything, they contain the most valuable Omega-3 acids.
Dairy
The undisputed phosphorus-containing leaders in this category are cottage cheese, yogurt and milk. They allow you to replenish up to 40% of the microelement a person needs per day. It is noteworthy that it is derivatives from whole milk that have a higher concentration of phosphorus.
Cheese lovers should give preference to low-fat varieties. 30 grams of parmesan, for example, contains 250 mg of a valuable component. Mozzarella or goat cheese has slightly less. But they are excellent for dietary nutrition, due to their low fat and calcium content.
Broccoli
Record holder for the amount of phosphorus among vegetable crops. Just 100 grams of cabbage is 66 mg of useful microelements. An additional advantage is the low calorie content of the product, as well as the presence of iron, zinc, potassium and calcium. Broccoli represents a whole complex of substances necessary for humans.
When preparing this vegetable, you should adhere to one simple rule: do not subject the cabbage to prolonged heat treatment. It is best not to cook it at all, but simply scald it with boiling water.
Garlic
Opinions about garlic are mixed. Some people don’t like its rich, pungent aroma, while others use it with great pleasure for sauces, main courses and soups.
Among phosphorus-containing products, this vegetable occupies not the last place. 100 g contains about 150 mg of useful microelements. In addition, garlic helps lower blood pressure, prevents high cholesterol, and acts as an effective prevention of strokes and heart attacks.
Chicken or turkey meat
Chicken meat (especially white meat) is an excellent source of phosphorus. 100 grams of chicken contains 300 mg of this valuable element, which covers almost 40% of the daily requirement. Poultry meat also contains a lot of protein, selenium and vitamin B.
By-products
The liver and brain are considered the most useful in terms of phosphorus replenishment. Thus, dishes made from beef offal (85 g serving) give us half the daily requirement required for the normal functioning of the body.
Chicken liver is no less healthy. By adding it to the menu, you can replenish up to 53% of the required amount of microelement per day. In addition, offal contains vitamins A and B, iron, as well as other nutritional components.
Legumes
Also included in the list of phosphorus-containing products. A 200-gram serving of white beans, for example, contains 30% of your daily requirement for phosphorus. The red one has a little less. An equal volume of lentils or beans makes it possible to replenish half the required norm of the useful element.
Legumes are especially valued for their high fiber content, which is why they are often recommended for use in the prevention of chronic pathologies. You can get the maximum benefit only if you follow the cooking technique. Before cooking, the culture must be soaked, germinated or fermented.
Peanut butter
Even lovers of sweets can replenish phosphorus deficiency. A considerable amount of the microelement is concentrated in peanut butter or butter. A couple of toasts with this product combined with fruit is a great idea for a complete breakfast.
When looking at the jars of dessert on the store shelves, pay attention to the composition of the paste. Choose one that does not contain thickeners, sweeteners or stabilizers.
What to eat?
The main sources of phosphorus are animal products: meat and milk. If a person strives to maintain an optimal balance of calcium in the body, phosphorus is usually enough for him. The highest levels of phosphorus are found in chicken, beef, fish, dairy products and eggs. For every gram of animal protein there is 12 to 15 mg of phosphorus. There is a lot of phosphorus in nuts, cereals and beans, but it is absorbed worse from plant foods than from animal foods, since it is mainly contained in the chemical compound phytin, which the human body does not absorb. Keep this in mind if you decide to give up animal products. Fruits and vegetables contain very little phosphorus.
Why is phosphorus deficiency dangerous?
The body can experience a deficiency of this microelement for various reasons. But most often he declares himself in such situations:
- During fasting. Especially when a person goes on a diet that involves mainly consuming plant foods.
- For food poisoning.
- Metabolic disorders caused by dysfunction of the kidneys, thyroid gland, excessive consumption of alcohol, carbonated drinks, and excess blood sugar.
- In pregnant women, as well as during lactation.
- In people who systematically experience heavy physical activity.
- With insufficient consumption of phosphorus-containing products.
- With an excess of barium, aluminum, magnesium and calcium, which together with phosphorus form insoluble compounds. In this combination, phosphorus loses its ability to actively participate in metabolic processes.
- The presence of chronic renal pathologies.
The deficiency of this microelement can be determined by the corresponding symptoms:
- weakened immune system, susceptibility to colds;
- development of rickets and periodontal disease;
- skin diseases;
- loss of appetite, exhaustion;
- mental disorders, anxiety;
- general weakness, loss of concentration;
- severe pain in muscles, bones, joints;
- memory impairment, depression;
- weight loss or gain.
Of course, similar symptoms can accompany a number of common diseases. Therefore, to make sure that your problem is a lack of phosphorus, you should consult your doctor. After all, if the body experiences a significant deficiency of this element for a long time, negative manifestations become a natural result. Therefore, it is necessary to know which foods contain a lot of phosphorus and compensate for its deficiency with the help of a well-designed daily diet.
What are the dangers of excess phosphorus?
The amount of this element in the body should not exceed a certain norm. The beloved principle of “the more the better” not only does not work here, but represents a real danger. According to statistics, excess is much more common than shortage.
In the modern food industry, numerous phosphates (E) are intensively used. These elements help increase the shelf life of bulk products (dry cream, coffee, cocoa powder). They add tenderness and softness to processed cheese and prevent condensed milk from becoming sugary. They help to store meat and dairy products for a long time, increase the weight and volume of sausage products. Because of this, manufacturers use the properties of phosphates everywhere.
Unfortunately, such an abundance often has an extremely negative impact on human health. Excess phosphorus can lead to:
- poor blood clotting, hemorrhages;
- the appearance of salt deposits;
- weakening of the immune system;
- development of osteoporosis;
- problems with the digestive system;
- anemia.
