Phosphorus is a mineral that busily works with calcium to build strong bones and teeth. Phosphorus enables the kidney to filter waste and stores energy in the body. Also our steady heartbeats are because of Phosphorus as it helps in the contractions. The development of tissues and cells in the body are supported by Phosphorus. The mineral is responsible for the breakdown of carbohydrates, fats and proteins. It acts as a producer of the genetic building blocks, namely the DNA and the RNA. Phosphorus helps in balancing the use of the minerals and vitamins along with vitamin D, iodine, magnesium and zinc. Phosphorus, along with Vitamin B, helps the body in kidney function, muscle contractions, normal heartbeat and nerve signalling. About 1% of the body weight depends on Phosphorus.
The general recommendation for Phosphorus among children between 6 months to 8 years is about 100 mg – 500 mg a day and among the adults is about 700 mg daily.
Phosphorus along with calcium plays a balanced proportion in the body. However, deficiency of Phosphorus may lead to painful bones, irregular breathing, fatigue, anxiety, numbness, skin sensitivity and certain changes in the body mass and weight.
High intake of Phosphorus in the short term does not affect the body much. However in the long run, if it exceeds by 3 to 4 grams, it may interfere with the absorption of calcium.
One can increase the level of Phosphorus in the body with the intake of foods that are rich in protein like meat, poultry, fish, eggs, dairy products, nuts and legumes, whole grains, potatoes, dried fruits, garlic cloves and aerated drinks.