Dorothy FarrarPhosphor
Phosphorus is a naturally occurring mineral that is essential for humans. However, the mineral is also produced artificially and is used in a number of industrial sectors due to its versatile effects. In addition, phosphorus in the form of phosphate compounds is involved in various tasks in the body. Since the mineral is contained in almost all foods, a lack of phosphorus is very rare. This is initially compensated for by the body and only manifests itself later in the form of symptoms such as bone pain, tiredness and vomiting.
What is phosphorus?
Phosphorus, the chemical element with the symbol P, is the second most common mineral in the human body after calcium. Phosphorus occurs in different modifications, with white phosphorus being the most common of its kind. In addition, the mineral appeared in dark red, purple black and whitish-beige colors. The aggregate state of the set element is fixed. Phosphorus is naturally ubiquitous, but can also be produced artificially.
In nature, phosphorus is most commonly found in the earth’s crust, where it occurs in the form of phosphate. The fact that phosphorus is also found in the human body as a mineral was discovered in the 18th century. Phosphorus compounds are essential for humans because they perform numerous important tasks and functions in the human body.
The daily requirement of phosphorus depends on the respective age. A healthy adult needs 700 milligrams of this substance every day.
function and effect
Artificially produced or obtained phosphorus has different effects and therefore fulfills different functions. White phosphorus is oxidized and in this form is used as a starting material for the production of phosphoric acid and phosphates. Because of its dehydrating properties, oxidized white phosphorus is used as a desiccant. In addition, it is used as a fertilizer.
Phosphorus can also be processed into phosphorus trichloride. This substance is important for the production of plasticizers, pesticides and flame retardants. Due to its high self-igniting property, white phosphorus is also used for military purposes and is used in incendiary ammunition and bombs. Red phosphorus is also used as a basic substance for the manufacture of military weapons. Matches are also made from it.
Since phosphorus also has radioactive isotopes, it is used in research and medicine. These isotopes are used, among other things, to observe processes in human metabolism.
Occurrence and function in the human body
After eating, phosphorus is converted into inorganic phosphate with the help of enzymes. Only in this form can the mineral fulfill its daily tasks and functions. Up to 70 percent of the phosphorus ingested with food is absorbed in the small intestine . The substance is excreted both via the kidneys and via the stool. Very small amounts are released to the outside through sweat. In the body, phosphate forms a complex with calcium , iron and aluminum to form insoluble salts. Therefore, if consumed at the same time, the absorption rate may be limited.
Phosphorus is essential for humans. It is involved in almost all life processes. Among other things, the mineral plays an important role in the metabolism of fats , carbohydrates and proteins . In addition, it is an important building block of molecules in the human organism. It is part of the energy carrier adenosine triphosphate, ATP for short. In this form it is needed as a direct source of energy, for example to build cell walls.
In addition, phosphates occur as building blocks in deoxyribonucleic acid, DNA for short. In addition, phosphorus is involved in maintaining a constant blood pH. This constant is essential because the metabolism can derail if the pH value rises or falls sharply. Bone contains most of the phosphorus. In interaction with calcium, the mineral has a supporting function in the bone system.
Occurrence and function in food
Many foods naturally contain phosphorus. Nowadays, however, artificial phosphates are increasingly being used in food. According to nutritionists, the daily intake of artificial phosphates has doubled in recent years.
While natural phosphorus is essential for the body, artificially added phosphate can lead to certain negative effects. These substances act as antioxidants, acidity regulators, preservatives, flavor enhancers, thickeners and baking agents. By adding artificial phosphate, the taste of food can be enhanced and it can be made to last longer.
They also have a positive effect on the consistency of food. For these reasons, the food industry is increasingly using artificial phosphates in food. Particularly high amounts are found in finished products, meat and sausage products, milk and milk products, cheese, fast food, lemonades and canned fish.
In addition, many powdered foods, such as baking soda, contain high levels of the substance. The consumption of artificial phosphates should be kept as low as possible, as the body cannot break down an excess. In the long term, the kidneys are overtaxed to excrete increased amounts of phosphate. The label “Contains phosphate” and the E number 338 indicate artificially added phosphate in food.
It is also advisable to cook for yourself as often as possible and to use unprocessed food whenever possible. In order to save additional phosphates, organic food can be preferred to conventional products. Organic certified products must not have artificial phosphorus added.
Which foods are high in phosphorus?
Almost all foods contain phosphorus. Chia, poppy and pumpkin seeds contain particularly high amounts of phosphorus. The content is 860-830 milligrams per 100 grams. Brazil nuts provide 674 milligrams per 100 grams, flaxseed 622 milligrams per 100 grams and sunflower seeds 618 milligrams per 100 grams of food. Another food that is important for the phosphorus supply is oatmeal, which contains 470 milligrams per 100 grams. Certain nuts such as Brazil nuts, cashews, peanuts, almonds and pistachios are also important suppliers of the mineral.
Recommended daily dose of phosphorus
Since phosphorus is contained in many foods, the daily requirement can be easily covered with a balanced diet. The German Society for Nutrition recommends 700 milligrams as the optimal daily dose for a healthy adult. Pregnant and breastfeeding women have an additional requirement of 100 or 200 milligrams and should therefore consume 800 or 900 milligrams of phosphorus every day.
The daily requirement of phosphorus for children up to four years is 500 milligrams. Four to seven year olds should get 600 milligrams, seven to ten year olds 800 milligrams. Between the ages of 11 and 20, the need for phosphorus is highest at 1250 milligrams. The reference values for infants are significantly lower. Between zero and four months, a newborn needs 120 milligrams per day. From the fourth month of life to the first year of life, 300 mg is recommended.
A muesli made from fruit and 100 grams of chia seeds can cover the daily needs of a healthy adult. Chronic alcoholics have an increased need for phosphorus.
Deficiency symptoms (phosphate deficiency)
A lack of phosphorus is very rare in a healthy person. Above all, kidney diseases can promote a deficiency of the mineral. In addition, people with celiac disease, hyperfunction of the parathyroid glands, Crohn’s disease and ulcerative colitis represent a risk group for deficiency symptoms.
The body first compensates for a lack of phosphorus by mobilizing stored phosphorus from the bones. Therefore, a defect can remain undetected for quite a long time. Growth disorders, bone softening and rickets in children can indicate an undersupply.
Other symptoms that can occur are susceptibility to infections, muscle cramps, weight loss, tiredness, nausea, vomiting, indigestion, bone pain and cardiac arrhythmias. If there is a long-term phosphorus deficiency, there is a risk of softening of the bones, which can lead to further consequences such as fractures.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.