Foods rich in phosphorus

Phosphorus is a metalloid, translated from Greek means "light-bearing". In the human body, the compound occupies 1% of body weight and 85% is concentrated in teeth and bone tissue. The total content of the element in the female body is 400 grams, in the male - 500 - 600.

Phosphorus was first obtained in 1669 by the alchemist Hennig Brand of Hamburg in the process of evaporating human urine in order to obtain a "philosopher's" stone. The substance formed during the experiment visually resembled wax, burned, was bright with a characteristic flicker. The new compound was named "Phosphorus mirabilis", which in Latin means "Miracle-bearer of fire". The accepted designation of phosphorus is P.

There are four modifications of a microelement : white (the most chemically active, the most toxic), red, metallic, black (the least active), which differ in appearance appearance, physical and chemical properties. Phosphorus is a part of nucleic acids, proteins, fats, lecithin, provides a person with energy, activates physical, mental activity, participates in redox reactions. Despite the fact that the content of the element in sea water is 0.07 milligrams per liter, and in the earth's crust - 0.1% of its weight, the compound in a free state does not occur in nature. At the same time, there are 200 minerals, which include phosphorus. The most common of them are phosphorite, apatite.

Biological role

The main value for human life is phosphoric acid, which is needed for fat metabolism, building enzymes, synthesis and breakdown of carbohydrates. Together with calcium, the element forms tooth enamel, bone skeleton.

The benefits of phosphorus: normalizes energy metabolism; regulates acid-base balance; strengthens bones and teeth; reduces pain in arthritis; favors the growth of the organism; promotes cell division; improves the absorption of glucose; participates in the coding and storage of genetic information, muscle contraction, and conduction of nerve impulses.

Creatine phosphate and adenosine triphosphoric acid act as energy accumulators necessary for the life of the body. A decrease in the amount of these compounds leads to paralysis of any kind of activity - from mental to physical.

Vitamins A, D, F, hydrochloric acid, iron, manganese, potassium, calcium, proteins enhance the absorption of phosphorus. Calciferol, corticosteroids, thyroxine, parathyroid hormone, estrogens, androgens, magnesium and aluminum, together with excessive sugar intake, on the contrary, reduce the concentration of the trace element in the body.

The daily requirement for phosphorus for an adult is 800 milligrams. At the same time, 1200 milligrams of the compound is present in the usual menu of people every day. Intensive sports, pregnancy, insufficient intake of proteins cause an increased need for the body in a microelement, which reaches 1600–2000 milligrams per day.

Absorption of phosphorus depends on the content of calcium in the diet, the ideal ratio of compounds is 1: 1. The additional intake of the trace element accelerates the washing out of lactic acid from muscle tissue, which is especially important for athletes.

Lack of phosphorus

Typical causes of micronutrient deficiency in the body:

  1. Starvation.
  2. Food poisoning.
  3. Metabolic disorders due to dysfunction of the renal tubules and parathyroid glands, diabetes mellitus, alcoholism.
  4. Pregnancy, lactation, growth phase, increased physical activity.
  5. Insufficient micronutrient intake with food. Deficiency of the substance is often observed in people who eat plant foods that grew in soil with a low content of phosphorus compounds.
  6. Abuse of carbonated drinks.
  7. Intake of calcium, barium, magnesium, aluminum into the body. Ions of these metals, reacting with phosphorus, form insoluble compounds that remove the microelement P from metabolism.
  8. Chronic kidney disease.
  9. Artificial feeding.

Symptoms of lack of phosphorus in the body:

  • weakened immunity and frequent colds;
  • periodontal disease, rickets;
  • hemorrhagic rashes on the skin and mucous surfaces;
  • emaciation, lack of appetite;
  • fatty liver;
  • mental illness;
  • weakness, feeling of weakness;
  • poor concentration;
  • pain in muscle, bone tissues, joints;
  • dystrophic changes in the myocardium;
  • memory impairment;
  • irregular breathing;
  • anxiety, feeling of fear;
  • changes in weight;
  • numbness or hypersensitivity of the skin;
  • irritability, depression.

A long-term lack of phosphorus in the body provokes the development of arthritis, causes apathy, convulsions, trembling, breathing problems, reduces performance, leads toto nervous exhaustion, softening of the bones.

Micronutrient deficiencies can be corrected with food or supplements. Chronic phosphorus deficiency is eliminated by introducing the following drugs into the patient's body: ATP, phytin, phosphocolin, riboxin, phosphrene, lecithin, sodium phosphate or phytoferrolactol.

Excess phosphorus

An overdose of a trace element in the body affects the kidneys: the process of formation of stones in them starts, in addition, anemia, leukopenia develops, bones weaken, there is a threat osteoporosis.

The greatest danger to humans is the excess of white phosphorus. An increased content of the compound in the body causes headache, vomiting, burning sensation in the stomach, mouth, jaundice, and weakness. In chronic poisoning, the nervous, cardiovascular systems are affected, calcium metabolism is disturbed.

Unlike white, red phosphorus is harmless. Chronic excess of the substance in the body causes pneumonia.

Causes of phosphorus overdose:

  • excessive consumption of carbonated drinks (lemonade), canned foods;
  • unbalanced diet, oversaturated with protein components;
  • metabolic disorder.

Today, an excess of phosphorus in the human body is much more common than its deficiency. The reason for this statistic is the widespread use of trace element compounds in the food industry (E338, E340 - E343). These phosphates are required for the proper storage of bulk food products ( dry cream and milk, coffee, cocoa). In addition, the compounds provide a soft texture to processed cheeses, prevent the crystallization of condensed milk, increase the shelf life of meat and milk products, increase the weight and volume of sausages, and acidify soft drinks.

Signs of an overdose of phosphorus in the body:

  • hemorrhage, decreased blood clotting;
  • salt deposits;
  • reduced immunity (leukopenia);
  • development of osteoporosis;
  • small retinal hemorrhages;
  • diseases of the digestive tract, especially the liver;
  • anemia.

Remember, too much phosphorus causes calcium deficiency and also impairs magnesium absorption. Therefore, to eliminate the symptoms of the consequences of an overdose, doctors prescribe aluminum hydroxide, which binds and slows down the absorption of phosphates.

Foods containing phosphorus

Phosphorus is an easily digestible trace element. 75% of the compound that comes with food is involved in metabolism.

WhenAt the same time, the microelement contained in seafood, fish is absorbed by 99%, in cereals and legumes - by 20%, fruits, juices - by 10%. As you can see, phosphorus from plant products is difficult for the body to absorb. This is due to the fact that it forms phytic compounds and is not released.

The main sources of phosphorus are animal products (cottage cheese, cheese, fish, egg yolk, meat). Microelement compounds from cereals and legumes are poorly absorbed in the human body, due to the lack of an enzyme in the intestine that breaks them down.

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Table No. 1 "Sources of phosphorus"
Product name Phosphorus content in 100 grams, milligram
Dried boletus 1750
Dry yeast 1290
Pumpkin seeds 1233
Wheat bran 1200
Baked pumpkin 1172
Wheat germ 1100
Poppy 900
Whole milk powder 790
Soybeans700
Sunflower 660
Cocoa powder 650
Sesame 629
Processed cheese 600
Cashew 593
Sturgeon caviar 590
Pine nuts 572
Walnut 558
Cheese Russian, Dutch 539
Oats 521
Beans 500
Pistachios 490
Egg yolk 485
Almond 483
Buckwheat 422
Flounder 400
Cheese 375
Liver with wine 347
Rice323
Beef liver 314
Sardine280
Tuna 280
Mackerel 280
Sturgeon 270
Crab 260
Horse mackerel 250
Squid 250
Capelin 240
Pollock 240
Shrimp 225
Cottage cheese ) 220
Hazelnut 220
Cod 210
Mutton 202
Doctor's sausage 178
Eggs 170
Green peas 157
Chicken 157
Garlic 152
Beans 146
Kefir 143
Raisins 114
Yoghurt 94
Milk 92
Broccoli 65
Spinach 50
Cauliflower 43
Beetroot 40
Green beans 37
Kiwi 34
Tomato 30
Carrot 24
Eggplant 24
Celery 23
Bananas 22
Plum 16
Cranberry 14
Apples 11

containing phosphorus, remember that the permissible norm of a microelement in the blood for newborns is 1.19 - 2.78 millimoles per liter, for adults - 0.81 - 1.45. A decrease in concentration leads to the development of hypophosphatemia, an increase - hyperphosphatemia. Therefore, nutrition should be balanced, select the menu so as to exclude the possibility of shortage and overdosean essential micronutrient.

Remember, phosphorus compounds are very important for maintaining health. They are involved in energy metabolism, the construction of enzymes (phosphatases), the normal activity of the kidneys, heart, brain, the development and maintenance of healthy teeth and bone tissue. Currently, scientists have proven that the trace element has a beneficial effect on libido.