phosphorus

What is it?

A MINERAL as essential to the body as CALCIUM or IRON. Between 80 and 90 percent of the body's phosphorus is concentrated in the bones and teeth, usually in the form of CALCIUM PHOSPHATE. More of it, as PHOSPHORIC ACID, is present in DNA, in RNA, in all cells; indeed, cells can't form or grow without it. In addition, many enzymes and B VITAMINS need it to function, and it's key to the metabolism of CARBOHYDRATES, FAT and PROTEINS. Finally, phosphorus helps shuttle fats through the bloodstream and move nutrients in and out of cells.

U.S. RDA FOR PHOSPHORUS
babies:
birth to 6 months
6 months to 1 year
100 mg per day*
275 mg per day*
children:
1 to 3 years
4 to 8 years
9 to 13 years
460 mg per day
500 mg per day
1,250 mg per day
adults:
14 to 18 years
19+ years
1,250 mg per day
700 mg per day
pregnant women:
less than 18 years
19 to 50 years
1,250 mg per day
700 mg per day
nursing women:
less than 18 years
19 to 50 years
1,250 mg per day
700 mg per day

* 1997 Adequate Intake value
 

Deficiency Symptoms

Because phosphorus is so widely distributed in food, deficiencies are rare. However, by deliberately depriving experimental animals of phosphorus, researchers have been able to induce rickets-like symptoms, even full-blown rickets, a severe VITAMIN D deficiency characterized by calcium loss, soft bones and teeth (vitamin D regulates calcium and phosphorus metabolism in the body).
 

Precautions

Nutritionists worry that those who drink too much soda pop or eat too much meat may be O'Ding on phosphorus, however the scientific studies do not bear this out. It is probably more of the sugar which creates the bad effects, not the phosphorus content. Not good. Excess phosphorus can not only interfere with the absorption of iron but can also upset the calcium/phosphorus ratio, which may lead to osteoporosis. On the other hand, phosphorus leaches into cooking water and, unless that water is recycled, is poured down the drain.
 

Good Sources

All high-PROTEIN foods (cheese, egg, milk and other dairy products, meat, fish, fowl), legumes and whole grains such as oatmeal and brown rice.
 
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