Phosphorus is a mineral essential for cell function and bone health, but excessive consumption can lead to kidney stones and bone damage. Healthy sources include low-fat dairy, meat, fish, legumes, and seeds, while soft drinks and packaged foods should be avoided.
Like calcium and sodium, phosphorus is a mineral necessary for cell function, as well as bone health, which must be obtained through the diet. Eating foods rich in phosphorus ensures that the body’s needs for this element are met. However, too much phosphorus is believed to lead to kidney stones and damage bone health. Therefore, avoiding foods and beverages with excessive levels of phosphorus, such as soft drinks and packaged foods in favor of healthy sources of phosphorus, may help maintain the recommended dietary allowance (RDA) of 700 milligrams (mg) in adults. Recommended sources of phosphorus include low-fat dairy such as milk, cheese, and yogurt; meats such as beef, poultry, and fish, as well as chicken eggs; wheat bran and whole wheat bread; legumes like peanuts and lentils; and seeds like sesame and almonds.
Represented on the periodic table of elements with the symbol P, phosphorus is an important element found in the body, primarily in the skeletal system. Like other nutrients, it is also contained in measurable levels in the bloodstream as serum phosphate, with the RDA stated as the amount humans must consume to maintain optimal serum phosphate levels. Phosphorus also contributes to the structure of cell membranes, and forms various compounds such as adenosine triphosphate (ATP) that transfer, store, or release cellular energy.
At the same time, excessive consumption of phosphorus can potentially lead to health problems. The average intake of adults in the United States was found to be as high as 1,495 mg in men and 1,024 mg in women, which is likely due to consumption of soft drinks and packaged foods containing undisclosed levels of phosphates. Since any excess phosphorus is sent to the kidneys to be excreted in the urine, too much phosphorus in the body will form deposits in the kidneys, often resulting in kidney stones. In addition, a link between elevated blood serum phosphate levels, which decreases the amount of vitamin D available for use in the body, as well as blood calcium, is said to be detrimental to bone mineral content. As such, those who are susceptible to osteoporosis, kidney stones, or other kidney diseases may be advised to avoid cola and processed foods to reduce serum phosphate levels.
Conversely, there are many whole foods that can be considered healthy sources of phosphorus. Since humans aren’t the only animals whose bodies contain phosphorus, this element can be obtained by consuming animal-based foods like dairy, meat, and eggs, with yogurt supplying 385 mg per 8-ounce serving. Cold-water fish like halibut and salmon are other rich sources of animal-based phosphorus, providing about 250 mg per 3-ounce serving.
Vegetarian sources of phosphorus are also plentiful, with whole wheat, wheat with the bran and germ intact, supplying 57 mg in a single slice of bread. Almonds, lentils, and peanuts also contain phosphorus, providing 134, 178, and 107 mg, respectively. However, it should be noted that the type of phosphorus found in plant foods is less bioavailable than phosphorus from animals, meaning the body can’t use as much.
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