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
