Phosphorus is a second most plentiful minerals of our body. About 80% of the body phosphorus is deposited in the bones and teeth as calcium phosphate. The remaining portion is located as sodium phosphate. Phosphorus also present in mainly enzyme and co-enzyme thus in takes part in metabolism.

Function of phosphorus

  • Phosphorus takes an important role in calcification of bones.
  • Phosphorus is essential constituent of co-enzyme in the oxidation of carbohydrates, protein and fat metabolism.
  • Help to move muscle.
  • Make energy.
  • Formation of teeth and bone.
  • Filter out waste in our kidney.
  • Grow, maintain and repair tissue and cells.
  • Produce DNA and RNA.
  • Balance and use vitamins B and D as well as other minerals like iodine, magnesium and zinc.
  • Maintain a regular heartbeat.t
  • Facilitate nerve conduction.
  • Reduce muscle pain after exercise.

Food sources of phosphorus

Most foods contain phosphorus. Food that are rich in protein are excellent sources of phosphorus. These include:

  • Milk and dairy products
  • Eggs
  • Meat and poultry
  • Fish

Some non-protein food sources also contain phosphorus are:

  • Whole grains
  • Potatoes
  • Garlic
  • Dried fruit
  • Carbonated drink

Daily requirement

  • Adult: 0.8 gm/day
  • Lactating and pregnant mother: 1.5 gm/day

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