In Greek mythology Phosphorus is the Morning Star, the Dawn-bringer, the God of the planet Venus. A being of brilliant light. It’s a poetic coincidence that the mineral named after this luminous deity is responsible for our blinding smiles—the brilliance of our shiny teeth. Just as it was essential for the god Phosphorus to bring light to the ancient light so too is the mineral phosphorus an essential part of our health. For this week’s Wellness Wednesday, we’re shining a light on the important health benefits this humble mineral has to offer.
What is Phosphorus?
Phosphorus is a mineral that plays several important roles in maintaining our physical health. It activates enzymes and helps keep our blood pH within a normal range. It regulates nerve and muscle function and acts as part of our genes: phosphorus makes up a portion of our DNA, RNA, and ATP. Phosphorus affects our bowels as well.
Phosphorus is a building block mineral. Our body uses phosphorus to make protein that is used to grow, maintain, and repair cells, muscle tissue, and bone. One of phosphorus’s most critical functions is how it impacts oral health. Phosphorus works in concert with calcium to knit together durable tooth enamel that can ward off cavities and tooth decay.
What Foods Are High in Phosphorus?
The good news is that keeping your phosphorus levels at a healthy level is relatively simple. This mineral can be found in a wide variety of foods, which include:
- Chicken
- Turkey
- Seafood
- Organ meat
- Brazil nuts
- Cheese
- Amaranth
- Quinoa
- Yogurt
- Milk
- Sunflower seeds
- Lentils
If you’re not sure if something you’re buying at the supermarket has phosphorus, check the list of ingredients to see if the word “phosphate” is on there. If it lists phosphates (from which phosphorus is derived), then the answer is yes,
Another important thing to note for all you carnivores out there: light meat contains more phosphorus than dark meat. How you prepare the meat can also affect the phosphorus levels: roasted meat keeps more of its nutrients, while the level of phosphorus in boiled foods can be reduced by up to 25%.
Know The Warning Signs
The recommended daily intake of phosphorus isn’t very high. It varies depending on age range and health conditions, ranging from a mere 100 mg for infants to 1,250 for teens. For most adults, the recommended amount is around 700 mg per day. Phosphorus deficiencies are uncommon and usually a symptom of another health condition like malnourishment, diabetes, eating disorders, or alcoholism.
If you experience any of the following symptoms, you may want to get your phosphorus levels checked:
- Bone pain
- Fragile bones
- Loss of appetite
- Irregular breathing
- Fatigue
- Anxiety
- Joint stiffness
- Numbness
- Irregular breathing
It is also possible to have an excessive amount of phosphorus in your body, but this is also a fairly uncommon condition. This condition is called Hyperphosphatemia. Hyperphosphatemia removes calcium from your bones and teeth, which can lead to brittle bones and nails, muscle cramps, dry skin, memory problems, and seizures. This condition is most commonly seen as a complication resulting from kidney diseases, so if you’re prone to these sorts of issues you’ll want to monitor your phosphorus intake carefully.
Article by Austin Brietta
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