Phosphorus is one of the most useful trace elements. He is involved in various metabolic processes in the body, many of which affect beauty and health. Its deficiency can adversely affect the human body. Therefore, you must know exactly what products contain phosphorus.
What is it like?
Phosphorus is one of the most important elements. It is part of the earth's crust, is found in the composition of mineral compounds and is widely used in industry and agriculture.
Since it is able to have a positive effect on the human body, a large number of various drugs and preparations are created on its basis. In many cells of our body, phosphorus compounds are present. It was discovered by the scientist Henning Brand from Hamburg in 1669.
The role of phosphorus in the body
Phosphorus is very important for the body. Without it, normal functioning would not have been possible. It enters our body as part of food. His best known role is the formation of the skeletal system along with calcium. It is thanks to phosphorus that our bones and teeth are able to remain strong for many years.
In addition, he participates in metabolism, normalizing carbon and protein metabolism. The healthy activity of the cardiovascular system is also his merit. Phosphorus compounds maintain the acid-base balance in the body, supply it with the necessary energy for muscle contractions, biosynthesis of other substances, and the manifestation of nerve impulses. And all this is just a small part of what phosphorus does in the human body. His role is very great. It is especially important for children, as it is responsible for the correct formation of all systems. But adults should not forget to consume foods rich in phosphorus to maintain the health and normal functioning of the body.
Interaction with other substances
Playing a large role in the activity of the body, phosphorus most often interacts with calcium and vitamin D. Its ratio with calcium is especially important, since the strength of bone tissue directly depends on this. In the optimal case, calcium should be about one and a half times more phosphorus - in this scenario, all systems will function normally. Phosphorus is also necessary for the absorption of vitamin B 3 , which is responsible for metabolic processes, the work of the heart and kidneys. With an excess of phosphorus, the absorption of calcium and magnesium is disrupted, and an excess of aluminum, iron and magnesium leads to the neutralization of phosphorus, that is, its "zeroing" - it will cease to affect the body systems, which subsequently affects them badly.
Daily rate
The phosphorus content in foods can be different, but whatever you eat, there is that amount of phosphorus that people must consume daily for normal functioning of the body. On average, this figure for an adult is 1.2-1.6 g, for children - a little less. It is important to monitor the amount of calcium: it should be 1.5-2 times more.
With active and constant physical activity, the body needs phosphorus on a slightly larger scale. In general, up to 5 g of phosphorus can be consumed per day without harm to health, but its daily rate must always be compared with the calcium norm - in no case should there be less of it.
Phosphorus in foods
So, the body needs phosphorus daily in an amount of 1-1.2 g. It is well absorbed from various products of both plant and animal origin, but from the latter it is slightly better. Entering the human body, it forms phosphates, which are then absorbed by the cells of various systems. Everyone knows that phosphorus is found in the greatest quantities in products of animal origin, especially in fish and seafood. It is also worth adding cheeses, beans, oatmeal and barley, beef liver. In them, the amount of phosphorus per 100 g can be up to 500 mg. In smaller quantities, it is found in fermented milk products, meat and river fish.
Least of all phosphorus in foods of plant origin: vegetables, fruits, berries. Thus, it can be noted that most of these products are included in the daily menu of almost every person, respectively, phosphorus is constantly ingested.
Unfortunately, phosphates are now actively used in the production of a wide variety of products: from carbonated drinks to sugar. As a result, it often turns out that the daily amount of phosphorus is significantly higher than the norm, accordingly, health problems may arise: brittle bones and teeth, incorrect functioning of various systems. To avoid this, it is necessary to carefully check the composition of the purchased and used products so that the phosphorus in the products is not in excess. In the composition, E338, -339, -340, -341, -342 are most often found. Of course, the presence of these designations is not a reason to refuse the necessary product, it is simply very important to carefully monitor your menu so that phosphorus does not enter the body in excess.
At the moment, the statistics are sad - many people get four times more phosphorus daily than they need. This can cause serious problems.
Excess phosphorus in the body
No matter how beneficial phosphorus is, its excess is bad for your health. As a rule, a supersaturation with this mineral occurs as a result of excessive consumption of protein products, canned food, and lemonade. This happens when metabolic processes in the body are disturbed, as well as prolonged direct contact with phosphorus compounds, for example, at work. Excess phosphorus leads to the development of degenerative processes. In addition, calcium begins to be washed out of the bones. The consequence of this can be osteoporosis, which will cause brittle bones and numerous fractures, problems with teeth. When washed out of the bones, calcium flows abundantly into the bloodstream, affecting blood vessels and forming hard plaques. Problems such as anemia, leukopenia, kidney stone disease, diseases of the cardiovascular system, and many other serious ailments can also occur. A large amount of phosphate in the blood increases the risk of heart attack. If meat is central to your diet and phosphorus is especially common in foods, and calcium is supplied in small quantities or not at all, you should consult a doctor.
Phosphorus deficiency
Phosphorus deficiency can occur for various reasons, even with sufficient consumption of products with its content. The reason may lie in the large consumption of magnesium, calcium, iron and aluminum, in metabolic disorders, taking certain medications, fasting, and the like. Deficiency can manifest itself with some symptoms: bone pain and excessive fragility, increased apathy and fatigue, loss of memory and working capacity, trembling, intermittent breathing. But this is not so scary, especially if you take measures in time and consult a doctor. Extreme phosphorus deficiency, that is, its almost complete absence, can lead to very sad consequences, including coma and death. Therefore, it is very important to control the phosphorus content in the foods that make up your diet.
Features for pregnant
For girls in a position, any health-related issues are particularly acute - they are responsible for two lives: one's and one's child.
Of course, the need for phosphorus during pregnancy increases and its consumption should be monitored especially carefully. Mineral deficiency can lead to improper formation of the skeleton of the fetus, failures in some processes. Therefore, it is necessary to remember about phosphorus and constantly use the products in which it is in the required quantities. Especially good for this is fish, not only rich in this mineral, but also not exerting an excessive load on the liver.
People need to think about their health as early as possible, and not when problems have already begun. And compliance with the norms of consumption of various minerals, including phosphorus, will become an excellent assistant in this. If all the necessary substances are constantly ingested in the right quantities, then there will be no health problems!