What is phosphorus?

The role of phosphorus in health

For adults

About ¾ of phosphorus in the body is concentrated in bones and teeth. Therefore, phosphorus plays an important role in keeping bones and teeth strong.

Phosphorus helps the body maintain and produce energy.

Phosphorus is also involved in the metabolism of proteins, carbohydrates and fats, ensuring normal activities in the body.

For children

Along with Calcium, Phosphorus is an indispensable mineral for the formation and development of bones and children’s height. Phosphorus deficiency will cause rickets and growth retardation in children.

Children between the ages of 9 and 18 need the most phosphorus, about 1,250 mg per day. Children aged 0 to 6 months need 100 mg, children 7 to 12 months need 275 mg, children 1 to 8 years old need about 450 to 500 mg.

Food Sources of Phosphorus

According to the Harvard School of Public Health, foods that are high in protein and also provide a lot of phosphorus such as eggs, fish, liver, animal kidneys, etc.

Besides, nuts such as sunflower, almonds, legumes, cheese are also rich sources of Phosphorus.

Milk is a rich source of phosphorus. With that said, phosphorus supplements must be accompanied by other nutrients, so powdered milk is the most suitable choice for daily use.

Harmful effects of excess phosphorus

Excess phosphorus in the body affects the absorption of other substances such as Iron, Zinc, Magnesium …

Symptoms of excess phosphorus include: joint pain, muscle pain, nausea, diarrhea. Itchiness and redness of the eyes may also occur.

Excess phosphorus causes hardening of the blood vessels, enlarged heart, and damage to bones and kidneys. For people with kidney disease, it can cause other side effects.

Things to know when supplementing with Phosphorus

– The appropriate ratio of Calcium and Phosphorus in the body is 2:1 . Phosphorus more than Calcium will quickly push out the amount of Calcium in the body, causing calcium deficiency. This especially has a huge impact on the development of young children.

– Balance nutrition to avoid excess phosphorus harmful to health. Adults need about 900 mg of Phosphorus per day.

– Phosphorus deficiency is very rare, because daily foods almost always provide the full amount of phosphorus the body needs.

Phosphorus is needed for strong bones and teeth, energy production for the body, adequate Phosphorus in the appropriate ratio compared to Calcium will help keep the body healthy and avoid the dangers of excess phosphorus. .

Source: Harvard School of Public Health

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