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Foods High in Phosphorus – Most Healthy Foods

Phosphorus (P) is an essential part of one’s diet in maintaining healthy bone structure. Phosphorus must be balanced out along with calcium, as an intake of too much phosphorus can lead to calcium imbalance. It is common to find foods rich in phosphorusadequate levels of phosphorus within unhealthy foods such as fast food and soft drinks, so having a poor diet can contribute to such imbalance. Phosphorus not only serves itself to create bone structure, but it also forms the structure of teeth, cell membrances, RNA, DNA, as well as acts as cofactor for many enzymes.

Phosphorus also increases endurance and activates the vitamin B complex. Although phosphorus deficiency is rare, various chronic conditions may lead to lower levels of phosphorus in the body. Mental confusion, loss of appetite, weakness, irritability, anemia, debility, speech problems, osteomalacia, and lowered resistance to infection are symptoms of such deficiency. Excelling sources of foods high in phosphorus include:

  • Meat
  • Fish
  • Whole grains
  • Cheese
  • Soy Products
  • Nuts

Due to the fact that phosphorus is found aplenty within most foods (click the link for a list), supplementation is rare. Phosphorus makes up 1% of a person’s body weight, and can be found within every cell of the body, but is populated heavier within the bones and teeth and take a look at foods with phosphorus. The Institue of Medicine recommends the following suggested intake of phosphorus per age group:

  • 0 to 6 months: 100 milligrams per day (mg/day)facts about vitamin d
  • 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:

  1. Younger than 18: 1,250 mg/day
  2. Older than 18: 700 mg/day

http://lpi.oregonstate.edu/infocenter/minerals/phosphorus/ is a great place to start your research on foods with phosphorus.


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