Phosphorus is an essential nutrient required for proper cell functioning, regulation of calcium, strong bones and teeth, and for making ATP (adenosine triphosphate) a molecule which provides energy to our cells. A deficiency in phosphorus can lead to lowered appetite, anemia, muscle pain, improper bone formation (rickets), numbness, and a weakened immune system. Phosphorus is found in almost every food, and as such, deficiency is rare. Conversely consuming too much phosphorus causes the body to send calcium from the bones to the blood in an attempt to restore balance. This transfer of calcium weakens bones, and can cause calcification of internal organs, increasing risk of heart attack and other vascular diseases.  The amount of phosphorus absorbed differs from person to person, and as HealthAliciousNess.com considers nutrients from plant sources to be optimal for health, the plant sources of phosphorus are listed here and recommended. The DV (Daily Value) for phosphorus is 1000mg.

Seeds (Pumpkin & Squash) 345mg (35% DV) Other Seeds High in Phosphorus (%DV per ounce): Sunflower Seeds (32%), Chia Seeds (24%), Sesame Seeds (22%), Watermelon Seeds (21%), and Flaxseeds (18%).

Cheese vegetarian 213mg (21% DV) Other Types of Cheese High in Phosphorus (%DV per ounce): Parmesan vegetarian (23%), Goat Cheese (20%), Mozzarella (18%).

Nuts (Brazil) 203mg (20% DV) Other Nuts High in Phosphorus (%DV per ounce): Pine Nuts (16%), Almonds and Cashews (14%), and Pistachios (13%)

Low Fat Dairy Yogurt 356mg (36% DV)

Soya Foods (Tofu) 80mg (8% DV)

Beans & Lentils (Lentils) 22mg (2% DV) Other Beans and Lentils High in Phosphorus (%DV per cup cooked): Adzuki (39%), Yellow Beans (32%), White Beans (30%), Chickpeas and Black Turtle Beans (28%), Pinto and Kidney Beans (25%)

Also in

Raw milk 1 cup: 212 mg

Brown Rice 1 cup cooked: 150 mg

Potatoes 1 medium: 121 mg

Broccoli 1 cup cooked: 104 mg

Eggs 1 large: 98 mg

Mushrooms, carrots.

Health Benefits of Phosphorus

Helps Maintain Strong Bones

Phosphorus, along with calcium, is one of the most important minerals in the body for maintaining bone structure and strength. In fact, more than half of all bone is made from phosphate. Phosphors helps form bone mineral density that prevents bone fractures, breaks and osteoporosis – which all are more likely as someone ages.

Without enough phosphorus present, calcium cannot effectively build and maintain bone structure. Instead, phosphorus and calcium levels must remain balanced in order to maintain the best bone health. For example, high levels of calcium from supplements can block absorption of phosphorus. More calcium alone will not improve bone density, since both minerals are needed to form bone mass.

Detoxes the Body Through Urination and Excretion

Phosphorus is important for kidney function and helps the body detox by eliminating toxins and waste through urine. In order to balance levels of uric acid, sodium, water and fat within the body, the kidneys and other digestive organs rely on electrolytes like phosphorus, potassium and magnesium. Phosphates are closely tied to these other minerals and are usually present in the body as compounds of phosphate ions in combination with other electrolytes.

Important for Metabolism and Nutrient Utilization

What is phosphorus beneficial for when it comes to our metabolism and preventing nutrient deficiencies? Phosphorus is needed to properly synthesize, absorb and use vitamins and minerals from food – including B vitamins like riboflavin and niacin. Phosphorus is also very important for synthesizing amino acids, the building blocks of proteins, in order to help with cellular function, energy production, reproduction and growth.

Additionally, phosphorus supports a healthy metabolism and digestion of carbohydrates and fats by producing digestive enzymes that turn nutrients into useable energy, supporting a healthy metabolism. Phosphorus helps to keep your mind alert and your muscles active by stimulating your glands to secrete hormones that are needed for concentration and energy expenditure.

Balances the Body’s pH Level and Improves Digestion

Inside the body, phosphorus partially occurs as phospholipids, which are a major component of most biological membranes like our nucleotides and nucleic acids. The functional roles of phostholipids include balancing the body’s pH level by buffering excess levels of either acid or alkali compounds.

This helps with digestion by allowing healthy bacteria within the gut flora to flourish. It’s also important for the process of phosphorylation, the activation of digestive catalysts enzymes. Because it acts as an electrolyte, phosphorus is also believed to help improve digestion by reducing bloating/water-retention and diarrhea, as well as provide natural constipation relief and contribute to acid-reflux remedies.

Needed to Maintain Energy Levels

What is phosphorus capable of doing to our mood, concentration and motivation? Phosphorus helps with the absorption and regulation of B vitamins that are vital to energy production within cells, in the form of ATP.  B vitamins are also needed to maintain a positive mood due to their effect on neurotransmitter release in the brain.

Phosphorus also aids in the transmission of nerve impulses that help control muscle movement. A deficiency in phosphorus and lack of foods high in phosphorus can lead to general weakness, muscle aches and soreness, numbness and general or chronic fatigue syndrome.

Helps Maintain Dental Health

Similarly to how phosphorus is needed for bone health, it’s also important for maintaining teeth and gum health. Calcium, vitamin D and phosphorus all play a role in the formation and maintenance of dental health by supporting tooth enamel, jaw-bone mineral density and holding the teeth in place, too — thus, these minerals and vitamins can also help heal tooth decay.

Children especially need foods high in phosphorus and calcium-rich foods while they are developing adult teeth in order to form teeth’s hard structure. Vitamin D is needed along with phosphorus to regulate the body’s balance of calcium and improve its absorption during tooth formation. Vitamin D can also help to decrease inflammation of gums that is associated with periodontal gum disease.

Needed for Cognitive Function

Proper neurotransmitter and brain functions rely on minerals like phosphorus in order to carry out everyday cellular activities. A key role of phosphorus is helping to maintain proper neurological, emotional and hormonal responses.A phosphorus deficiency has been linked with cognitive decline and the development of age-related neurodegenerative disorders, including Alzheimer’s disease and dementia.

Important for Growth and Development

Because phosphorus is vital for nutrient absorption and building bones, a deficiency in phosphorus during toddler and adolescent years can stunt growth and contribute to other developmental problems.  During pregnancy, phosphorus plays a role in the production of the genetic building blocks, DNA and RNA.

Indeed, foods high in phosphorus are key because the mineral is needed for the growth, maintenance and repair of all tissues and cells starting from infancy. Phosphorus is also important for proper brain function, including the ability to concentrate, learn, problem-solve and remember information.

DV is (Daily Value)