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Phosphorous in the Diet

Minerals are divided into two categories: macrominerals and microminerals. Phosphorous is a macromineral, along with calcium and magnesium. The body needs larger amounts of macrominerals. Phosphorous is present in every cell but it is most concentrated in the bones and teeth.

  1. Function

    • The main role of phosphorous is building healthy bones and teeth. It also assists in a number of vital bodily functions, such as converting food to energy, maintaining and repairing cell membranes and tissues, and maintaining a healthy heart beat. Phosphorous also aids in kidney function and muscle contraction.

    Sources

    • Phosphorous deficiency is rare since most foods contain phosphorous. But deficiency can result in problems with the kidneys, blood, and skeletal and neuromuscular systems. The most abundant sources of phosphorous are dairy and meat, particularly organ meats. It is also found in nuts, legumes, fish, chocolate and soft drinks.

    Relationship of Phosphorous and Calcium

    • Phosphorous and calcium are both needed for the growth and maintenance of bones and teeth. For optimal function of each, calcium and phosphorous should be ingested together and in equal amounts. If too much phosphorous is consumed, calcium absorption will be poor. The reverse is also true, although it is very difficult to get inadequate amounts of phosphorous. One is more likely to get too much.

    Soft Drinks

    • Soft drinks contain high levels of phosphorous as phosphoric acid. Those who drink an abundance of soda are at risk for calcium depletion leading to osteoporosis and bones that are fragile and more susceptible to breaking. High levels of phosphorous with no calcium (soft drinks typically do not contain calcium) force the body to pull calcium out of the bones. High phosphorous levels in soda also n accelerate signs of aging, according to research published in April 2010 in the Federation of the American Societies for Experimental Biology Journal. Researchers from the Department of Medicine, Infection and Immunity at the Harvard School of Dental Medicine, concluded from their study of mice, "High phosphate levels may also increase the prevalence and severity of age-related complications, such as chronic kidney disease and cardiovascular calcification, and can also induce severe muscle and skin atrophy."

    Whole Grains

    • Phosphorous is more abundant in whole grains and cereals than in grains that have been processed, but even whole grains are not a sufficient source of phosphorous. The source of phosphorous in grains is phytic acid. Phytic acid is not readily absorbed and mostly excreted by humans, fish and fowl. Phytic acid can also negatively affect the absorption of other nutrients. According to the United States Department of Agriculture, "Chronic consumption of phytic acid by populations dependent on cereals and legumes, which are rich sources of phytic acid, can contribute to mineral deficiency."

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