Just In
- 2 hrs ago Backless Dress: 7 Tips For Choosing Perfect Bra For Backless Outfits And Turn Heads Wherever You Go
- 11 hrs ago Summer Style: 6 Must-Try Colors To Stay Fashionably Cool Like B-Town Divas!
- 13 hrs ago Belgian Man Cleared Of Drunk Driving Because His Body Produces Alcohol Due To A Rare Condition
- 14 hrs ago Amitabh Bachchan's Youthful Avatar In Kalki 2898 AD Is Impressive, Check Actors Who Sported Digital De-Aging!
Don't Miss
- Education JEE Main 2024 Result Out on jeemain.nta.ac.in, 23 Students Secured 1st Rank With 100 Percentile
- Sports Olympics Selection Trails: Sift Kaur Samra, Niraj Kumar Shine In 3-Position Shooting
- News Mangalsutra Row: Did Indira Gandhi Donate Gold During The 1962 War? The Facts Behind Priyanka's Claim
- Movies Kota Factory 3 OTT Release Date, Platform: When Will Jitendra Kumar's Web Series Premiere On Netflix?
- Travel Escape to Kalimpong, Gangtok, and Darjeeling with IRCTC's Tour Package; Check Itinerary
- Finance DCB Bank Q4 Results: PAT Grew 9% To Rs 156 Cr, NII Jumps 4.5%; Dividend Declared
- Technology OPPO Find X7 Ultra Camera Deep-Dive: Pushing the Boundaries of Photography on a Smartphone
- Automobiles Aston Martin Vantage Launched In India At Rs 3.99 Crore
Phosphorous Rich Foods You Should Include In Your Diet
Phosphorus helps the body in the production of ATP, a molecule that the body uses to store energy. All our body cells contain Phosphorus, although 85 per cent of it is found in bones and teeth. It plays a vital role in managing the manner in which the body uses carbohydrates and fats. It is also essential for protein synthesis, which in turn helps in growth, maintenance, and repair of cells and tissues.
Phosphorus, together with calcium, provides structure and strength to our body. It is necessary for various biochemical processes happening in our body, including producing energy and pH regulation. It works with the B Vitamins and helps with kidney functioning, muscle contractions, nerve signalling and in maintaining a normal heartbeat.
Other Benefits Of Phosphorus For The Body:
Apart from the aforesaid functions, phosphorus benefits our body in the following ways:
• It helps in digestion of niacin and riboflavin, the derivatives of vitamins that help the body in repairing oxidative damage.
• It keeps the kidneys healthy by promoting urination and toxin elimination.
• It is essential to prevent muscle soreness and fatigue, inflammation of joints and to lower numbness and weakness.
• It helps in keeping arthritis and osteoporosis at bay by strengthening your bones and reducing inflammation.
• Facilitates cell repair and is necessary for optimal functioning of the brain.
• It regulates reproductive hormones effectively and eliminates any dysfunctions in men and women.
• It helps with weight loss by increasing body metabolism through the quicker breakdown of carbohydrates and fats.
Foods Rich In Phosphorus:
Most of the phosphorus that our body needs is obtained through our daily diet. In fact, often, there are cases where phosphorus is excess in the body than being too little. However, certain health conditions such as diabetes, alcoholism, and certain medications, may cause a dip in phosphorus levels in your body.
When phosphorus levels are too high or too low they can lead to medical complications such as joint pain, fatigue or heart diseases. Therefore, it is necessary to maintain the right phosphorus levels in the body. As phosphorus is obtained through food, let us take a look at the type of foods that are rich in phosphorus, so that you may include them in your diet.
Protein And Calcium Rich Foods:
When your diet contains plenty of protein and calcium, you are likely to have sufficient phosphorus in your body, as foods that are high in calcium are also rich sources of phosphorus. These include:
•
Fish
•
Meat
•
Poultry
•
Milk
and
dairy
products
•
Eggs
•
Beans
•
Nuts
and
seeds
Non-Protein Food Sources:
Some non-protein food sources, such as whole grains, also contain phosphorus. Whole grain versions of bread and cereal contain more phosphorus than those made of white flour. But, humans cannot absorb phosphorus in whole grain foods.
•
Whole
grains
•
Potatoes
•
Dried
fruit
•
Garlic
•
Carbonated
beverages
also
contain
phosphorus
in
the
form
of
phosphoric
acid
Other excellent sources of phosphorus include canned salmon, pork, cottage cheese, yogurt, and sirloin steak.
When cooking some foods, phosphorus may be lost in the process, even when cooked in careful conditions. To retain phosphorus, use only minimal quantities of water and cook for the shortest time possible. Roast or broil poultry, lamb and pork. Beef retains phosphorus irrespective of the cooking method.
Take a look at some good food sources of phosphorus:
A
cup
of
non-fat
yogurt
-
385
mg
1
cup
skimmed
milk
-
247
mg
3
oz
(85
g)
of
cooked
salmon
-
252
mg
3
oz
(85
g)
of
cooked
beef
-
173
mg
1
large
cooked
egg
-
104
mg
1
slice
whole
wheat
bread
-
57
mg
Recommended Intake Of Phosphorus:
The quantity of phosphorus that you should include in your diet is dependent on your age. While adults need less phosphorus, children in the age group 9 to 18 years may need more. Children below the age of 8 years may need lesser quantity than the children of 9 to 18 age group.
According to the Linus Pauling Institute, here is the daily intake of phosphorus that you should aim to meet:
- Infants (0 to 6 months) - 100 mg
- Infants (7 to 12 months) - 275 mg
- Children (1 to 3 years) - 460 mg
- Children (4 to 8 years) - 500 mg
- Children (9 to 18 years) - 1250 mg
- Adults (over 19 years) - 700 mg
What Happens When You Consume Excess Phosphorus?
As we generally get the necessary amount of phosphorus through the foods we eat, often, the need to take Phosphorus as a supplement does not arise. But, what happens when you have more than the required quantity of Phosphorus?
When you eat more than the required quantity of Phosphorus and not enough calcium, it may lead to an excess of phosphorus in the body. At times, kidney diseases may also lead to excess phosphorus in the body.
Too much of phosphate can get toxic. When the mineral is in excess in your body, it could lead to diarrhoea, hardening of organs and soft tissue.
High levels of Phosphorus may also affect your body's ability to use other minerals effectively, such as calcium, iron, zinc and magnesium. Phosphorus may combine with calcium and lead to mineral deposits being formed in your muscles.
Although it is rare to have excess phosphorus in the blood, generally, people with kidney problems, and those having problems in regulating their calcium are seen to have excess phosphorus in their bodies.
- healthRussian Influencer Starves His Newborn To Death With Sunlight Diet, Know Dos And Don’ts Of This Diet
- healthExclusive: New Year 2024: Let's Understand The Value Of Nutrition Resolution And Set Realistic Goals!
- healthChristmas 2023: Healthy Christmas Feast To Enjoy Without Derailing Your Diet
- healthWhat Would Happen To Your Body If You Give Up Non-vegetarian Food For A Month?
- healthFrom Seeds to Nuts: The Must-Have Foods in a Fertility-Enhancing Diet for Men
- pregnancy parentingWhat Are The 4 Must Have Vitamins For Kids With Diabetes?
- wellness5 Reasons Why You Might Want To Think Twice Before Embracing A Juice Cleanse
- insyncCulinary Surprises: 4 Indian Dishes That Aren't Actually Indian!
- healthDid You Know These 4 Foods Taste Exactly Like Cola?!
- healthDoes This Everyday Cooking Ingredient Trigger Diabetes?
- healthPesticides In Food Reducing Sperm Count: Is Your Food Pesticide-Ridden?
- healthSinger Shakira Loves These 2 Indian Sweets! How To Make It Diet-Friendly?