Phosphorous

Phosphorous has many important functions within the human body, some of which are highlighted below:

• It plays an important part in the creation of energy through the products adenosine triphosphate (ATP) and creatinine phosphate (CP)
• It forms a major part of human genetic material, deoxyribonucleic acid (DNA) and ribonucleic acid (RNA)
• It helps to maintain the pH balance of blood
• It is vital for metabolising carbohydrates and synthesising proteins
• It is key to the transfer of fatty acids among tissues and organs
• It forms part of myelin, the fatty sheath that surrounds and protects nerve cells
• It is required for breast milk secretion

Highlighted below are other foods that will help you achieve your phosphorous reference intake (RI);

• 150 g Cooked Lean Round Beef = 325 mg of phosphorous
• 140 g Chicken Breast Roasted = 304 mg of phosphorous
• 35 g Wholemeal Bread = 33 mg of phosphorous
• 25 g Almonds = 120 mg of phosphorous
• 28 g Sprouted Lentils = 42.8 mg of phosphorous

Since phosphorous is present in many food sources, deficiency is unlikely when a balanced diet is consumed. In the event of clinical deficiency however, bone abnormalities such as rickets in children and osteomalacia in adults are possible outcomes. Since calcium and phosphorous work hand in hand, deficiency may also lead to the development of osteoporosis. Severe phosphorous depletion leads to decreased synthesis of adenosine triphosphate (ATP) and other organic phosphate molecules, manifesting as neural, muscular, skeletal, haematological or renal abnormalities.

Cases of phosphorous toxicity appear to be rare. However, maintenance of calcium/phosphorous balance is of physiological importance, particularly so in infants where a range of 1.2:1 to 2.2:1 mg/mg (calcium/phosphorous) is recommended. 

Excess iron, magnesium and aluminium may hinder the uptake of phosphorous in the body, while optimal calcium/phosphorous ratio, lactose and vitamin D may assist in the uptake of phosphorous.