Phosphorus

Phosphorus is an essential mineral that plays an important role in healthy cell function, facilitates oxygen delivery throughout the body and helps maintain acid-base balance. Phosphorus works with calcium and vitamin D to help build and maintain strong bones and is a major component of bone.

Phosphorus Food Sources

– Whole grains
– Pine nuts
– Chickpeas
– Garlic
– Sunflower seeds
– Pumpkin seeds
– Brazil nuts
– Filberts
– Pistachios
– Hickory
– Pecans
– Walnuts
– Almonds
– Peanuts
– Lentils
– Soybeans

Many fruit and vegetable sources of phosphorus contain a “storage form” of the mineral as phytic acid. Humans lack the phytase enzymes that release phosphate, so the bioavailability from plants is reduced. Probiotic bacteria in the intestines produce phytases, the enzymes that help release phosphate. Sprouting nuts and seeds as well as consuming yeast products with plant foods can increase the bioavailability of phosphorus as well.

Phosphorus Deficiency

Phosphorus deficiency is rare and typically only seen in starvation cases. Deficiency symptoms can include anemia, loss of appetite, muscle weakness, bone pain, rickets (in children), osteomalacia (in adults), impaired immune function, numbness and tingling in the arms and legs as well as difficulty walking.

A diet high in fructose can lead to increased urinary loss of phosphorus. In the USA, the risk of getting too much phosphorus from snack foods is generally more of a concern than deficiency.

Phosphorus Toxicity

Excess phosphorus in the diet can lead to bone loss as it suppresses vitamin D activity which sets off a chain reaction of events that reduces blood calcium level, triggers an increased release of the Parathyroid Hormone (PTH) which results in bone calcium resorption to regulate blood/calcium levels.

Studies are inconclusive on how much phosphorus is too much. Many nutritionist recommend reducing the amount of phosphate-containing soft drinks and processed snack foods in the diet to avoid over consumption of this mineral.

The Effects of Cooking On Phosphorus

Cooking can significantly reduce the amount of available phosphorus in foods.

Return to Nutrient Profiles.

Tags: nutrients, phosphorus