What foods contain phosphorus: gastroenterologist named the best sources of the mineral

Phosphorus is a mineral that makes up 1% of the total body weight of an adult. It is the second most abundant macronutrient after calcium. In the body, about 85% of the substance is stored in the bones, but in smaller amounts it is also present in muscle tissue and blood.

What we will tell you about

The benefits of phosphorus for the body

Gastroenterologist, nutritionist

“Phosphorus plays a key role in the human body and has a number of essential functions, ensuring the maintenance of health and the normal functioning of various systems.”

Here are a few highlights that demonstrate the benefits of phosphorus.

Bone and tooth formation. Because most of the body’s phosphorus is stored in the bones, the remainder circulates freely in the bloodstream for use in other biological functions.

For example, the macronutrient interacts with calcium (they convert to calcium phosphate salts) to help build healthy bones and teeth. A deficiency of this important element increases the likelihood of osteoporosis, a disease accompanied by decreased bone mass and reduced bone density and strength.

In addition, phosphorus also regulates the amount of calcium in the body, helping excess to be excreted in the urine. This prevents excess mineral from depositing in the blood vessels, which is associated with the development of atherosclerosis (damage to the arteries).

Detoxification. Phosphorus helps in detoxifying the body by eliminating toxins and wastes through urine. To balance uric acid, sodium, water and fat levels in the body, the kidneys and other digestive organs rely on electrolytes such as phosphorus, potassium and magnesium.

Energy metabolism. Phosphorus is important to the process of producing ATP (adenosine triphosphate), which is the primary source of energy for all cellular processes in the body.

ATP is involved in many cellular functions and contributes to the transmission of nerve impulses that control muscle movement. Therefore, deficiency of the mineral can lead to general weakness, muscle pain and spasms, numbness, and chronic fatigue syndrome.

Metabolism. Phosphorus is essential for the proper synthesis, absorption, and utilization of vitamins and minerals from food, including B vitamins, D vitamins, iodine, magnesium, calcium, and zinc. All of these functions support a healthy metabolism.

This mineral is also needed for proper digestion of carbohydrates and fats, as it helps produce digestive enzymes that turn nutrients into energy.

Muscular activity. Phosphorus is necessary for normal muscle contraction, including heart muscle function. It helps regulate their function by preventing muscle spasms.

Cognitive function. The brain needs phosphorus to perform daily cellular activities. Its key role is to maintain proper neurological, emotional, and hormonal responses.

Deficiencies in the mineral are associated with cognitive decline and the development of age-related neurodegenerative disorders, including Alzheimer’s disease and dementia.

What foods are rich in phosphorus?

In the body, phosphorus exists in the form of phosphate, which is a salt of phosphorus. Unlike some trace elements, the body cannot produce the mineral on its own. Therefore, you must get it from food.

Here are the foods that are a rich source of this substance.

Animal products

1. Meat and poultry: chicken, turkey, beef, pork and offal such as beef liver.
2. Fish and seafood: salmon, cod, sardines and shrimp are particularly rich in phosphorus.
3. Dairy products: milk, yogurt, cheeses (especially parmesan).
4. Eggs: in particular the yolks contain phosphorus.

Plant foods

1. Legumes: lentils, chickpeas, beans and soy products (including tofu).
2. Grains: whole grain breads, oatmeal, quinoa and other whole grains.
3. Nuts and seeds: sunflower seeds, sesame seeds, amaranth, almonds, pistachios and cashews.
4. Some vegetables: potatoes and corn, for example – but these contain phosphorus in smaller amounts than legumes and grains.

Other sources of phosphorus

Additives and food flavor enhancers. These are often added to processed foods and carbonated beverages.

An excess of these additives can have negative health effects, so it’s important to maintain a balance.

Whole-grain pastas and whole-grain cereals. These foods can also be good sources of the macronutrient if they are fortified with this mineral.

It is important to remember that the body absorbs phosphorus better from animal products. This is due to anti-nutrients in plants, such as phytate, which can reduce the absorption of the mineral. It is also recommended to consume adequate calcium as it works together with phosphorus.

Daily allowance of phosphorus

Between 60-70% of phosphorus is absorbed from food. The daily norm of the macronutrient, according to the Methodological Recommendations of Rospotrebnadzor, varies depending on the age of the person: for adults it is 700 mg per day, and for children – from 300 to 900 mg.

These recommendations depend on the country, the health of the individual and other factors, so it is always a good idea to consult a nutritionist or medical specialist.

Causes and symptoms of phosphorus deficiency in the body

Deficiency of this mineral is rare. However, certain conditions and situations, such as prolonged fasting, alcoholism, excessive use of antacids, serious illnesses that impair its absorption, can lead to phosphorus deficiency.

Deficiency symptoms:

• muscle weakness;
• bone, joint and muscle pain;
• numbness or tingling in the hands and feet;
• unexplained weight loss or gain;
• trouble concentrating;
• anxiety, restlessness, irritability;
• increased risk of infections due to negative effects on the immune system;
• in severe cases, heart and respiratory failure.

Causes and symptoms of excess phosphorus

Excess phosphorus – hyperphosphatemia – in the body is much more common than its deficiency. It is usually due to kidney disease or excessive use of phosphorus supplements.

Too much phosphorus can lead to increased stiffness of blood vessels and calcification of soft tissue, which increases the risk of cardiovascular disease.

Symptoms of excess phosphorus:

• Itchy skin;
• kidney stones;
• joint pain and disorders associated with soft tissue calcification;
• in severe cases, heart rhythm disturbances.

Interactions with other substances and restrictions

Phosphorus may interact with other minerals and some medications.

The macronutrient is closely related to calcium. Their balance is critical for maintaining healthy bones and teeth. The absorption of these two minerals is aided by vitamin D.

People are not advised to take phosphorus in supplement form without first consulting a doctor. This is especially important for people with chronic kidney disease (CKD).

With this condition, the organ cannot properly remove phosphorus, which means that it builds up in the body and can pull calcium from the bones. For this reason, patients with CKD are usually advised to follow a diet low in phosphate.