Phosphorus: Benefits, Properties, and Where to Find It

Phosphorus is precious for our health to stay healthy our body needs a wide range of nutrientsThe list includes substances such as Calcium, Magnesium, Potassium, as well as a series of vitamins that perform the most diverse functions. The list of these essential elements also includes the Phosphorus which represents the second most abundant mineral in our body. Approximately 85% of the total is found in the bones, while the remaining part is deposited in the soft tissues and in extracellular fluids. Let's now go into detail, discovering the main properties of phosphorus and its role in maintaining our mental well-being.

Index of topics

What

Phosphorus is one of several minerals that are found in thehuman organism It is needed in large quantities, a characteristic that earns it the title of "macromineral" or "macroelement". It is in fact an essential substance in energy transformations at the cellular level. Phosphorus is also very important for the health of bones and teeth, contributes to the mechanism of pH regulation and plays an active role in the formation of DNA and RNA, some sugars and certain proteins.

Benefits

But what are, more specifically, the functions performed by this? macroelementAmong the various activities performed, phosphorus:

It is useful to support thecalcium absorption at intestinal level
It is essential in the process of bone formation and in the growth of the organism.
It helps activate vitamins in our body, including that of vitamin D
It helps to form other important elements such as the enzymes
It regulates several biochemical processes, including glucose uptake
Stimulates the muscle contraction
It has a positive effect on the brain, helping against mental fatigue and improving psychic energy.
It invigorates in cases of tiredness and depressive states
It mitigates irritability and helps to keep mood swings under control related to premenstrual syndrome and menopause

It doesn't help memory

There are many things that are helpful for keeping your memory sharp and in good shape: from certain foods to physical activity to sleep. But phosphorus certainly isn't one of them. The idea that phosphorus is good for the brain and memory is just a cliché, devoid of any scientific basis. Rather than a single element, strengthening your memory requires a balanced, consistent, and healthy diet.

Where it is

The sources through which we can take the right amount of phosphorus They come from both the animal and plant worlds. There are several foods that contain this macronutrient. Among the animal sources we can include milk, cheese, egg yolk and fish.

Foods rich in phosphorus

In the list of plant sources we can instead include:

Cereals
Wheat germ
Legumes
Le oranges
Le prunes
I dates
La Quinoa
Oilseeds

Some types of food are also sources of phosphorus. nuts, including the almonds, nights and pistachios.

How much phosphorus should you consume?

Generally, a complete and balanced diet can satisfy the daily requirement of phosphorus. The recommended daily doses are equal to 800 mg of phosphorus, based on the European reference value. However, quantities may vary depending on specific conditions, such as pregnancy or breastfeeding.

Phosphorus deficiency

From a phosphorus deficiency can have various consequences for the organism. A deficiency can, for example, translate into a bone demineralization or in other problems such as weak teeth, heart problems, asthma, muscle weakness, a general feeling of malaise, thinness, nervousness, and stress. Many people are at risk of phosphorus deficiency. These include diabetics, people with kidney disease, or those with heart problems. intestinal malabsorption, as in the case of celiac.

Excess phosphorus

Un excess phosphorus in the body It can, however, cause an imbalance in the proper assimilation of calcium. One of the causes of this imbalance is the consumption of white sugar.

Phosphorus: benefits and where to find it