Phosphorus is a chemical element found in abundance not only in the Earth's crust but also in every cell of the body. It plays a major role in sustaining all functions of the body. The importance of phosphorus cannot be emphasized enough. It is the main component that forms DNA, which is responsible for carrying genetic material and sustaining life. Our body needs phosphorous for several functions, such as repairing tissues and cells and filtering waste. Phosphorous levels too low or too high can cause medical complications, such as joint pain, heart failure, or fatigue.
Supports Healthy Bones
Phosphorus forms an essential part of the framework of bones. Along with calcium, it is converted to calcium phosphate that imparts strength and is necessary for healthy bone formation during growth and development. It is interesting to note, however, that an excess of phosphorus as compared to calcium may result in bone resorption and may in effect weaken the bones.[r190] An adequate intake of phosphorus prevents bone disorders of old age and prevents multiple fractures that result due to weak bones.
Boosts Energy Production
Have you heard about ATP? ATP or Adenosine Triphosphate is an organic compound that provides energy to our body from all the food we eat.[r191] In simple terms, all our food is converted to ATP to provide energy to the body for every function, whether it is digestion, absorption, contraction of skeletal muscles, or the thinking process. Our body depends on ATP. And as its name suggests, ATP contains phosphate. Therefore, phosphorus is the element that is necessary for stimulating and maintaining a healthy metabolism and supplying energy to the body.
Increases Nutrient Absorption
Phosphorus is an essential element and forms a component for all enzymes that are needed for digestion and absorption of nutrients.[r191] These enzymes carry out various processes that are necessary for the absorption of other minerals and vitamins from the intestines. A deficiency may result in poor functioning of enzymes and may lead to inadequate absorption and usage of various essential nutrients.
Helps Regulate Bodily Functions
Phosphorus is required by many chemical reactions in the body. Many essential enzymes and vitamins must be phosphorylated to produce active compounds to perform the vital processes in the body. For example, vitamin B6 needs phosphorylation to become the active compound pyridoxal 5 phosphate, which is required for many bodily functions.[r192]
Helps Balance Hormones
A balanced phosphorus concentration is essential for the maintenance of hormone balance in the body. Excess phosphate can lead to increased levels of parathyroid hormone, which may result in a decrease in bone mineral density.[r194]
Helps Repair Cells
Cell repair is a process that undoubtedly requires phosphorus. Appropriate amounts of phosphorus are necessary to help the cells replicate and form more DNA, as they divide to repair any injured areas in the body.[r198] Without phosphorus, enzymes cannot function nor can the cells produce DNA to replace the damaged cells.
Promotes Healthy Kidney Health
Various studies indicate the relation of phosphate imbalance and kidney disease.[r193] Phosphate is excreted in the urine. Moreover, it balances the excretion of other minerals by the kidney and keeps the body free of toxins by helping to excrete them via urine. Without adequate excretion, the body may accumulate toxins, which can badly affect kidney health. Therefore, consumption of phosphorous in your diet is essential for healthy kidneys and overall wellness.
Daily Phosphorous Intake
Healthy Foods High In Phosphorous
|Black Chia Seeds||123%|
|White Sesame Seeds||90%|
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.