Many people do not think about the need to use phosphorus, unlike calcium or vitamin C. But this mineral substance is involved in many metabolic processes, is responsible for the skeletal system and beauty. Without exaggeration, it can be said that phosphorus is a vital mineral element.
Why eat foods with phosphorus, the daily dose
Phosphorus is an element that is actively involved in many metabolic processes. It is necessary to use this mineral substance both to small children, and old men.
Phosphorus is involved in the formation of the skeletal system. In the children's body, phosphorus with calcium is responsible for the proper development of the bone system and teeth. The use of these elements makes the bones strong, prevents the development of osteochondrosis, so the use of phosphorus is important at any age.
The element also participates in metabolic processes. With it, energy is released from food. Because of this, a person can maintain his shape in great shape. In addition, the macro is involved in the absorption of certain vitamins.
Every day a person should consume from 1200 to 1500 mg of phosphorus. This amount of substance is sufficient for the normal course of metabolic processes, good work of the kidneys and the heart. With an increase in physical activity, during or illness, the daily dose must be increased, in some cases up to 2000 mg. It is important to know which products contain phosphorus.
What foods contain phosphorus
- meat and poultry;
- a fish;
- dairy products, including cottage cheese, processed and hard cheese;
- beef liver;
- chicken eggs.
In addition, phosphorus in large quantities is contained in oatmeal and pearl barley. In plant foods, the amount of the element is much less, but in the diet should be present:
- legumes;
- nuts;
- millet;
- corn grits.
The lowest content of an element in vegetables and fruits. Vegetables and fruits that contain phosphorus include:
- potatoes;
- carrot;
- cabbage;
- beet;
- cherries;
- apricots;
- strawberry;
- tomatoes;
- cucumbers.
With proper balanced nutrition a person should not worry about the lack of mineral in the body. But vegetarians need to pay special attention to this moment. In their diet must always be in sufficient quantities of plant foods containing phosphorus.
How is phosphorus absorbed
To phosphorus benefit the body, not enough to use the products in which it is contained. It is important to know how this element is absorbed, and what is needed for this. Phosphorus is absorbed by the body in combination with. The amount of phosphorus that enters the body, should be 1.5 times the amount of calcium.
The ratio of these minerals in different products is different. The most optimal ratio of calcium and phosphorus is observed in hard cheese of high fat content, as well as hazelnuts.
Lack of phosphorus in the body
Since the role of phosphorus in the body is very important, its deficiency usually affects the human performance. With a shortage of this element, bone destruction can begin, and osteochondrosis can develop. In addition, there may be a decrease in intellectual capabilities. Often in this case, the person experiences headaches, drowsiness and weakness.
If a lack of a substance in the body occurs on an ongoing basis or for a long time, then there will be pain in the bones and joints, fatigue even under small loads, as well as unreasonable irritability, difficulty breathing, trembling or numbness of the extremities.
Excess phosphorus in the body
With proper nutritional balance, excess phosphorus is never observed. But if in the human diet a large amount of meat and other protein products, with insufficient calcium intake, phosphorus can accumulate in the body and is not removed from it.
An overabundance of phosphorus in the human body can be indicated by abnormalities in the kidneys, heart, or nervous system. Also failures in the thyroid gland are likely. Excessive amounts of this macro have a bad effect on the absorption of calcium.
Phosphorus is important for the normal functioning of the body, so you need to monitor its use. In the diet must be present products in which it is contained.
Forest-steppe soil
characterized by the content in the humus substance in the amount of 1.78-2.46%.Powerful black soil
contain in a humus substance 0,81-1,25%.Common Black Soil
contain in a humus substance 0.90-1.27%.Leached chernozem
contain in a humus substance 1,10-1,43%.Dark chestnut soils contain
in the humus substance 0.97-1.30%.Role in the plant
Biochemical functions
Oxidized phosphorus compounds are necessary for all living organisms. No living cell can exist without them.
In plants, phosphorus is found in organic and mineral compounds. At the same time, the content of mineral compounds is from 5 to 15%, organic - 85-95%. Mineral compounds are potassium, calcium, ammonium and magnesium salts of orthophosphoric acid. Plant mineral phosphorus is a reserve substance, a reserve for the synthesis of phosphorus-containing organic compounds. It increases the buffering capacity of cell sap, supports cell turgor and other equally important processes.
Organic compounds - nucleic acids, adenosine phosphates, sugar phosphates, nucleoproteins and phosphatoproteins, phosphatides, phytin.
In the first place in importance for plant life are nucleic acids (RNA and DNA) and adenosine phosphates (ATP and ADP). These compounds are involved in many processes of the plant organism: protein synthesis, energy metabolism, transmission of hereditary properties.
Nucleic acids
Adenosine phosphates
A special role of phosphorus in plant life is to participate in the energy metabolism of a plant cell. The main role in this process belongs to adenosine phosphates. In their composition there are residues of phosphoric acid, connected by macroergic bonds. During hydrolysis, they are able to release a significant amount of energy.
They represent a kind of accumulator of energy, supplying it as needed for the implementation of all processes in the cell.
Adenosine monophosphate (AMP), adenosine diphosphate (ADP) and adenosine triphosphate (ATP) are distinguished. The latter in energy reserves far exceeds the first two and occupies a leading role in energy metabolism. It consists of adenine (purine base) and sugar (ribose), as well as three orthophosphoric acid residues. ATP is synthesized in plants during respiration.
Phosphatides
Phosphatides, or phospholipids are esters of glycerol, high molecular weight fatty acids and phosphoric acid. They are part of the phospholipid membranes, regulate the permeability of cellular organelles and plasma membrane for various substances.
The cytoplasm of all plant cells contains a representative of the group of phosphatides lecithin. This is a derivative of diglyceride phosphoric acid, a fat-like substance, having a composition of 1.37%.
Sugar phosphates
Sugar phosphates, or phosphate esters of sugars, are present in all plant tissues. More than a dozen compounds of this type are known. They play an important role in the processes of respiration and photosynthesis in plants. The formation of sugar phosphate is called phosphorylation. The content of sugar phosphate in the plant, depending on the age and nutritional conditions, varies from 0.1 to 1.0% of dry weight.
Fitin
Phytin - is a calcium-magnesium salt of inositol phosphoric acid, contains 27.5%. He ranks first in content in plants among other phosphorus-containing compounds. Fitin is present in young organs and tissues of plants, especially in seeds, where it serves as a storage substance and is used by seedlings in the process of germination.
The main functions of phosphorus
Most of the phosphorus is present in the reproductive organs and young parts of plants. Phosphorus is responsible for accelerating the formation of plant root systems. The main amount of phosphorus is consumed in the first phases of development and growth. Phosphorus compounds have the ability to move easily from old tissue to young tissue and be reused (reutilized).
Data: Present in every cell of the body. Vitamin D and calcium are important for the proper functioning of phosphorus. For calcium and phosphorus to function properly, their ratio must be two to one (calcium is twice as much as phosphorus). Participates in virtually all physiological chemical reactions. Essential for normal bone and teeth structure. Niacin cannot be metabolized without phosphorus. Important for proper heart function. Necessary for the normal functioning of the kidneys. Necessary for the transmission of nerve impulses.
RNP for adults 800-1.200 mg, the dose increases for pregnant and lactating women.
How can he be useful to you: Promotes growth and recovery of the body. Provides energy and strength by helping the metabolism of fats and starches. Reduces pain in arthritis. Helps keep gums and teeth healthy.
Deficiency diseases: Rickets, periodontal disease.
The best natural sources: Fish, poultry, meat, unrefined grain, eggs, nuts, seeds.
Supplements: Bonemeal is an excellent natural source of phosphorus. (Be sure to add vitamin D for better absorption.)
Toxicity: Unknown. (See "Cautions on Vitamins")
The enemies: Too much iron, aluminum and magnesium can make phosphorus ineffective.
Personal advice: When you get too much phosphorus, you break the mineral balance and reduce the calcium content. Our food is usually rich in phosphorus, as it is found in almost every natural product, and therefore calcium deficiency is often observed. Keep this in mind and adjust your diet accordingly. If you are over forty, you should reduce your weekly meat intake and eat more vegetables with leaves and drink milk. The fact is that after forty our buds worse release excess phosphorus, and again the calcium reserves are depleted. Be alert to foods that are conserved with phosphates, and treat them as part of your phosphorus intake.
Calcium is a common macrocell in the body of plants, animals and humans. In humans and other vertebrates, most of it is contained in the skeleton and teeth in the form of phosphates. Skeletons of most groups of invertebrates (sponges, coral polyps, mollusks, etc.) consist of various forms of calcium carbonate (lime). Calcium ions are involved in the processes of blood coagulation, as well as in ensuring the constant osmotic pressure of the blood. Calcium ions also serve as one of the universal secondary mediators and regulate a variety of intracellular processes - muscle contraction, exocytosis, including secretion of hormones and neurotransmitters, etc. Calcium concentration in the cytoplasm of human cells is about 10 −7 mol, in intercellular fluids about 10 3 mole
The need for calcium depends on age. For adults, the necessary daily amount is from 800 to 1000 milligrams (mg), and for children from 600 to 900 mg, which is very important for children because of the intensive growth of the skeleton. Most of the calcium that enters the human body through food is found in dairy products, the remaining calcium is found in meat, fish, and some plant foods (especially they contain legumes). Absorption takes place both in the large and small intestines and is facilitated by the acidic environment, vitamin D and vitamin C, lactose, and unsaturated fatty acids. The role of magnesium in calcium metabolism is important, with its deficiency calcium is “washed out” of the bones and deposited in the kidneys (kidney stones) and muscles.
Calcium absorption is hindered by aspirin, oxalic acid, estrogen derivatives. When combined with oxalic acid, calcium produces water-insoluble compounds that are components of kidney stones.
The calcium content in the blood due to the large number of related processes is precisely regulated, and with proper nutrition, there is no shortage. Prolonged absence in the diet can cause cramps, pain in the joints, drowsiness, growth defects, and constipation. Deeper deficiency leads to permanent muscle cramps and osteoporosis. Calcium deficiency can cause many diseases. Abuse of coffee and alcohol can be a cause of calcium deficiency, as part of it is excreted in the urine.
Excessive doses of calcium and vitamin D can cause hypercalcemia, followed by intense calcification of bones and tissues (mainly affects the urinary system). A long overabundance disrupts the functioning of muscle and nerve tissue, increases blood clotting and decreases zinc digestibility by bone tissue cells. The maximum daily safe dose for an adult is from 1,500 to 1,800 milligrams.
Food sources: poppy, sesame, cheese, halva, nettle, plantain seeds, almonds, milk, salmon, cottage cheese, red beans.
Children under 3 years old - 600 mg.
Children from 4 to 10 years old - 800 mg.
Children from 10 to 13 years old - 1000 mg.
Teenagers from 13 to 16 years old - 1200 mg.
Youth 16 and older - 1000 mg.
Adults from 25 to 50 years old - from 800 to 1200 mg.
Pregnant and lactating women - from 1500 to 2000 mg.
Phosphorus - the second, after calcium, the most common mineral in the body. When combined with oxygen, it forms phosphates, which are an integral part of all plant and animal cells. On average, an adult's body contains from 500 to 750 g of phosphorus, with almost 90% of this amount concentrated in bones and teeth. Phosphorus is involved in almost all metabolic reactions of the body. Phosphate - the main ion in the inter - and intracellular fluid.
Phosphorus exerts a predominantly acidic effect on the body, takes part in the metabolism of proteins, fats and carbohydrates, building cellular elements, bone tissue, a number of enzymes, hormones and many other organic compounds (phosphoproteins, phospholipids, phosphoric esters of carbohydrates, phosphocreatine, adenylic acid, phosphothiamine, phosphopyridoxal, etc.). Labile phosphate bonds serve as energy accumulators (energy storage). They regulate the life support of the organism, activate the mental and physical activity of a person.
Bones and teeth: Phosphorus in the composition of calcium phosphate is the main structural component of bones and teeth.
Lipids: Phosphorus is an essential component of lipids in the blood and cells that maintain nutrients in a liquid state for their free movement through cell membranes.
Energy production: Phosphorus is needed to convert carbohydrates, fats and proteins from food into energy. It is part of the adenosine triphosphate molecule (adenosine triphosphate, ATP), which stores energy in the cells. Phosphorus promotes the absorption of certain nutrients, in particular, glucose.
Other features: Phosphorus interacts with many enzymes and activates the action of B vitamins and vitamin D. It also promotes the absorption of nutrients from food, maintains low alkaline blood levels and is involved in the transmission of nerve impulses.
Calcium and phosphorus balance: Calcium and phosphorus are closely related in the body and balance each other in the exercise of many functions. This balance is partially regulated by hormones, in particular, the parathyroid hormone reduces the secondary absorption of phosphate by the kidneys.
Lack of phosphorus in the body
Deficiency of phosphorus is possible with prolonged use of food, poor in this element during pregnancy, deficiency of protein, vitamin D in the body. The result is the development of osteoporosis, loss of appetite, a decrease in mental and physical disability.
Daily need
The daily need for phosphorus in an adult is 1.2 g. With high energy consumption (heavy physical labor, large muscular load in athletes, etc.), the need for phosphorus increases 1.5–2 times. Pregnant and lactating women need to increase the daily amount of phosphorus to 1.5 g.
Sources
Phosphorus is the richest in cottage cheese, cheese, meat, brains, beef liver, fish, eggs, legumes, cereals (buckwheat, barley, oatmeal, etc.), walnuts. Phosphorus is absorbed from plant products by 55-60%, from animals - by 95%. The absorption is easier and more complete if the ratio of phosphorus to calcium is 1.5: 1. Calciferols promote the absorption of phosphorus from the intestines.
Phosphorus is one of the most biologically important elements. It is part of a large number of various organic compounds involved in the construction of living structures of the body and the implementation of the most important metabolic processes.
An essential role in the processes of vital activity belongs to inorganic phosphate - the phosphoric acid residue - and its salts. Inorganic phosphate along with calcium is part of the main mineral component of bone tissue - oxyapatite. Phospholipids, which are the building blocks of cell membranes, perform a similar function.
Being a part of nucleotides and nucleic acids (DNA, RNA), phosphate takes part in the processes of coding, storage and use of genetic information, synthesis of nucleic acids, proteins, growth and cell division.
No less important is the role of organic phosphorus compounds in the energy supply of vital processes. So, in the form of adenosine triphosphate (ATP) and creatine phosphate in the body, energy is accumulated and used.
The value of phosphorus in the energy metabolism is caused not only by the central role of ATP, but also by the fact that all transformations of glucose in the body occur with its participation.
With the participation of the phosphoric acid residue, the vitamins begin to function.
Special mention should be made of the role of cyclic adenosine-monophosphoric acid (CAMP) - the central link of the hormonal regulation system, a substance that transmits the regulatory actions of a number of hormones to cells.
The multilateral functions of phosphorus compounds predetermine their important role for such leading physiological processes as conduction of nerve impulses and muscle contraction. Phosphorus compounds are involved in the formation of myelin, which forms the insulating sheath of nerve fibers.
Inorganic phosphate also plays a significant role in maintaining acid-base balance. A necessary condition for the absorption of phosphorus from organic compounds is their breakdown of intestinal alkaline phosphatase - an enzyme produced in the intestine.
The absence in the human intestine of phytase (an enzyme that processes phytin) makes it impossible for the absorption of phosphorus of phytic (inositol phosphoric) acid, in the form of which a significant part of the phosphorus of plant products is found. Processing phytin yeast containing phytase, for example in the process of baking bread, promotes the absorption of phosphorus.
The efficiency of phosphorus absorption depends on the ratio of calcium and phosphorus. The optimum ratio for the suction of both elements is 1: 1.
Maintenance of phosphorus in the body and the regulation of its metabolism is carried out with the participation of vitamin D and the parathyroid hormone.
How much phosphorus do we need?
The exact human need for phosphorus has not been established. The current norm for adults in Russia is 1200– 1600 mg.
Most foods are rich in phosphorus, and a regular diet easily supplies up to 1500 mg of phosphorus per day. In this regard, the lack of phosphorus, due to its lack of food, almost never occurs. A more serious problem is the prevention of excessive phosphorus in the body. In this regard, it is important to ensure the optimal ratio of calcium and phosphorus in the human diet. In real conditions, achieving this goal is difficult, because in a ratio close to optimal, calcium and phosphorus are found only in milk and dairy products, as well as in some vegetables, berries and fruits. In all other products, this ratio is strongly shifted towards excess phosphorus. So, in bread and in potatoes the phosphorus content is 5 times higher than the calcium level, and in fish and meat - by 10 and even 20 (!) Times.
In this regard, in the diet of modern man, especially with the predominance of meat products and bread, the ratio of calcium and phosphorus can be very different from the optimal in the direction of excessive consumption of phosphorus. This unfavorable ratio shifts further towards the excess of phosphorus due to the extensive use of phosphate-containing food additives, in particular polyphosphates, added to sausages as a water-holding agent.
About the adverse effects of excessive phosphorus intake for humans is evidenced by a number of observations, in particular, data on lower bone density in people who consume phosphate-rich meat food compared to vegetarians, the ratio of calcium and phosphorus in their diet is close to optimal. Thus, excessive consumption of phosphorus leads to osteoporosis - a dilution of bone tissue.
Experiments conducted on laboratory rats have shown that with vitamin D deficiency even a moderate excess of phosphorus in the diet increases such manifestations of vitamin deficiency as growth retardation, increased deposition of calcium salts in tissues and organs, including in the placenta during pregnancy, may lead to deterioration of the blood supply to the fetus.
Since the reduction of phosphorus in the diet through the selection of natural products is almost unattainable, expectant mothers are encouraged to use specialized dietary products with low phosphorus and high calcium based on milk and dairy products, flour and cereals products, as well as the corresponding protein products.
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