Phosphorus
Basic Information about Phosphorus
Phosphorus is a non-metal element on the Periodic Table of Elements. It is number fifteen. As an element, it is most commonly found in phosphate rock in two forms: white and red phosphorus. Phosphorus was discovered in 1669 by a German alchemist Hennig Brand. While he was trying to create the fabled Philsopher’s Stone, he created a glowing material. The name phosphorus means bearer of light, which in Ancient Greece was the name for Venus. Elemental phosphorus is highly toxic and burns when it comes in contact with the air.
Phosphorus is a main part of the framework for DNA and RNA, so phosphorus is very important for the function of the body. Phosphorus is essential because it help cell membranes form. Phosphorus is in almost every cell in the body, and is about one percent of a person’s body weight. Phosphorus has many applications other than keeping bones strong. Phosphorus is used in baking powder, tooth powder, plastics, pesticides, and fertilizers.
Sources of Phosphorus
Phosphorus is absorbed in the small intestines. Most of our phosphorus consumption comes from the foods we eat. There is an abundance of phosphorus in our food. It is naturally found in foods that are high in protein such as beef, poultry, fish, eggs, nuts, and dairy products. It is also naturally found in fruits, vegetable, and grains such as peas, whole grains, potatoes, dried fruit, and garlic. You can also find high amounts of phosphorus in processed foods such as carbonated beverages. This is due to the process the foods go through when they are produced. A good source of phosphorus will have a high ratio of phosphorus to calories and at least ten percent goes toward the recommended daily allowance.
Eating foods that are high in calcium will also provide the proper amounts of phosphorus your body needs. Most people get enough phosphorus through the foods they eat. However there are some conditions that can cause the low levels of phosphorus: diabetes, starvation, alcoholism and conditions that where absorbing nutrients is difficult. Signs of a phosphorus deficiency include a loss of appetite, fatigue, bone and joint pain, weak bones, a tingling in finger and toes, weight change, numbness, trouble breathing, irritability, and weakness. One way to combat this is to eat foods that are rich in phosphorus and take a multi-vitamin.
Functions in the Body of Phosphorus
In the body, phosphorus is used along with calcium to keep bones and teeth strong. Eighty five percent of the phosphorus in the body is found in the bones, while the other fifteen percent is found in soft tissues such as muscle.
Phosphorus is one of the most plentiful minerals in the body. Phosphorus helps to regulate the acids and bases in the body. Phosphorus also plays a very important role in filtering waste from the kidneys. Phosphorus is also very important for the body managing and storing energy. Phosphorus can help reduce body soreness after a good workout at the gym. Phosphorus is import for growing, maintaining, and repairing muscle and other soft tissue. When you have a hard workout at the gym, you are working those muscles and soft tissues.
One of the main functions of phosphorus is to help use carbohydrates and fats in the body. Phosphorus also helps with helps with the digestion of B-vitamins riboflavin and niacin. Riboflavin also breaks down carbohydrates, but in addition it breaks down fats and proteins. We need riboflavin for our skin and eyes to be healthy. Riboflavin creates a chemical reaction in our bodies that adds oxygen to things in the body. Niacin helps the digestive system and the nervous system. It plays an important part in the body for converting food into energy. Phosphorus helps many vitamins and minerals do their jobs and metabolize the foods that are eaten.
Why children need more phosphorus than adults?
The recommended daily allowance of phosphorus for children both male and female between the ages of nine years and eighteen years is one thousand two hundred fifty mg per / day. The recommended daily allowance of phosphorus for adults both male and female ages nineteen year and older drops to seven hundred mg per / day. Children need more phosphorus because phosphorus works with calcium to build strong bones and teeth. If children do not have enough phosphorus, they can get rickets. Rickets is when the bones in children become soft and weak because of a deficiency in vitamin D. Since phosphorus, just like vitamin D, helps with the growth of bones, not getting enough phosphorus can cause rickets in children. Symptoms of rickets include skeletal deformities, bones more likely to break, a delay in the growth of the bone, oral health problems, pain in the bones, and weakness of the muscles.
Adults who do not get enough phosphorus in their diet can get osteomalacia. Osteomalacia is the softening of a person’s bones. Osteomalacia happens when there is a defect with process of bone growth. Some symptoms of osteomalacia are achy bones and weak muscles. The best way to treat osteomalacia is to replenish vitamin D, calcium, and phosphorus.
Women who become pregnant and are under the age of eighteen should also get one thousand two hundred fifty mg of phosphorus per / day. This is very important for the mother and baby, especially the mother. With young mothers like this, her bones are still growing and developing. If she does not get the recommended daily allowance her bones and the baby’s bones may not grow properly and become strong.
Getting Enough Phosphorus in a Diet
The best way to get phosphorus is to eat a variety of phosphorus containing foods. Eating a diet that is rich in protein and whole grains such as beef, fish, eggs, milk, and nuts will make certain you get proper amounts of phosphorus. Individuals who eat a healthy, balanced diet rarely need a phosphate supplement. However, taking whey protein isolate will help a person to fill in where the diet falls short.
Most people live fast paced lives and have little time to make healthy meals. This causes people to neglect the proper amounts of nutrients that are recommended the Food and Nutrition Board (FNB) at the Institute of Medicine of National Academies. Taking a good whey isolate protein can help the body get these recommended amounts. Eating foods that are quick and processed can cut out many of these important nutrients.
Phosphorus helps grow, maintain, and repair muscle after a hard workout at the gym. Taking a whey isolate protein will help your body to improve its recovery. The lean muscle that is created by strength training will burn more calories while you are resting. Taking whey protein isolate will help you to build lean muscle. Whey protein comes from dairy sources. It is ninety percent pure protein and contains fewer carbohydrates and fats than other types of protein.
It is recommended by some specialist to consume their body weight in protein. However, there are not any studies to backup these recommendations. It is always important to talk with your health care provider. Following their recommendations is always safe because taking too much protein can be unhealthy for the body.
