Il phosphorus is the second most abundant mineral in our body, after football; the body needs this mineral for many functions, such as filtering tissues and repairing tissues and cells.
Most people get the amount of phosphorus needed through the diethowever, some health conditions and medical conditions can cause phosphorus levels to drop.
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What is phosphorus used for?
Phosphorus is used for:
- Keep your bones and teeth strong.
- Producing energy and optimizing its storage.
- Move muscles and reduce pain after exercise
- Filter waste in the kidneys
- Maintain and repair tissues and cells
- Produce DNA and RNA
- Balance and use Vitamin B and D, iodine, magnesium and zinc
- Maintain a regular heart rate
- Facilitate nerve conduction
What foods contain it?
Most foods contain a certain percentage of phosphorus; foods rich in protein usually they are also the richest:
- Poultry and meat
- Fish
- Milk and derivatives
- Eggs
When the diet contains enough football e protein, the quantities of phosphorus will probably also be sufficient.
Some non-protein food sources also contain it, such as:
- Whole grains
- Potato
- Garlic
- Dried Fruit
- Carbonated drinks (phosphoric acid is used for carbonation)
It should be noted that the phosphorus contained in nuts and dried fruit is linked to phytate, which is poorly absorbed.
How much phosphorus do we need?
The amount of phosphorus that the body needs varies according to age; adults need less phosphorus than children between 9 and 18, but they need more than children under 9.
The recommended daily amount is as follows:
- Adults: 700 mg
- Children: from 9 to 18 years: 1250 mg, from 4 to 8 years: 500 mg, from 1 to 3 years: 400 mg
- Infants aged 7 to 12 months: 250 mg and 0 to 6 months: 100 mg
Phosphorus is obtained through the diet and it is rare to have to take supplements of this mineral.
Overdose
Getting too much of this mineral can be toxic; an excess of phosphorus can cause:
- Diarrhea
- Hardening of organs and soft tissues
- Difficulty affecting the benefits of other minerals such as calcium, iron, magnesium and zinc
- Mineral deposits in the muscles
Taking too much phosphorus is difficult and usually only people with kidney problems and those who regulate calcium have this risk.
Insufficient amount of phosphorus
Some medications can lower the amounts of phosphorus, for example:
- Insulin
- ACE inhibitors
- Antacids
- Anticonvulsants
Symptoms of a low dose include:
- Joint and bone pain
- Loss of appetite
- Irritability
- Anxiety
- fatigue
- Poor bone development in children
If you take any of these drugs, contact your doctor to find out if it is appropriate to introduce foods rich in phosphorus or to take some supplements.
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