Health Benefits of Phosphorous - Health Education - DesiMD Healthcare - India

Health Benefits of Phosphorous

Authored by DesiMD Doctor on 29 Apr 2016 - 12:39


You may have heard the importance of vitamins, iron and calcium, but did you know that phosphorous too plays an important role in your body? The University of Maryland Medical Center, says, phosphorous and calcium work together to build strong bones and teeth. Almost 85 percent of body’s phosphorous is present in the bones and teeth. Phosphorous also helps filter out the waste in the kidneys besides growth, maintenance and repair of all cells & tissues and also helps produce RNA and DNA (the genetic building blocks).

It is also required to perform all the essential activities of the body like that of the heart, brain, kidney and blood. While phosphorus is essential for the various organs to function, excess amount of it is not safe and is indicative of kidney disease. In fact several studies have indicated that too much intake of phosphorus foods can lead to the risk of cardiovascular disease.

Top 8 foods that are rich in phosphorus are:

  • Salmon
  • Tuna
  • Whole milk
  • Yoghurt
  • Cereals
  • Lentils
  • Nuts (Cashews)
  • Sunflower seeds

Other foods high in phosphorous include:

  • Fruits such as avocado, lichee, grapes, kiwi, guava, mulberries, pears, pomegranate and pineapples
  • Vegetables such as cabbage, french beans, broccoli, corn, peas, pumpkin, radish and potatoes
  • Nuts such as cashewnuts, almonds, oats, pumpkin seeds, wheat-hard white and buckwhea
  • Legumes such as soy beans, black beans, white beans and kidney beans.

Certain health disorders like diabetes and alcoholism or medications like some antacids can lower phosphorus levels in the body. Lack of phosphorous shows symptoms like:

  • Discomfort in various joints
  • Weak bones
  • Weak stamina to perform activities
  • Loss of appetite
  • Tooth decay
  • Rickets
  • Numbness and tingling
  • Irritability or Anxiety
  • Trouble concentrating
  • Weight loss or weight gain
  • Fatigue
  • Stunted growth and other development problems

Top 6 Health benefits of Phosphorous:

  • Bone Formation: Phosphorous plays an inherent role in maintaining healthy bones and teeth and in their growth. An adequate amount of calcium and phosphorus is required to prevent osteoporosis (abnormal loss of bony tissue resulting in fragile porous bones). National Health and Nutrition Examination Survey (NHANES) study shows that a good amount of phosphorus is positively linked with BMC (bone mineral content) and BMD (Bone mineral density) and also reduced risk of osteoporosis The findings of this study are published in the Nutrition Journal. Phosphorus works in association with calcium to create strong bones, which can resist the normal wear and tear of human life. It also helps in promoting the health of your gums and tooth enamel and in soothing serious issues like bone loss or the loss of mineral density.
  • Hormone Balance: Phosphorous plays an important role in reproductive health. It helps regulate the balance of hormones in the human body and assures that hormones, particularly those necessary for good reproductive health are always present in proper balanced amounts. Phosphorus directly interacts with the endocrine glands of the body and helps to regulate the creation and release of hundreds of hormones.
  • Digestion: Ribolflavin and niacin are the two important B vitamins that are important for effective digestion, energy metabolism, neurological and emotional response systems. Along with other minerals and vitamins, phosphorous helps to  clear up congestion, diarrhea, indigestion and tones up the digestive system for healthy bowel movements. This helps to eliminate toxins from the kidneys and maintain healthy kidneys as well.
  • Excretion and Urination: Phosphorus assures the proper release of waste from kidneys through excretion and helps to keep kidneys healthy. By urinating frequently, the body balances its levels of excess salt, uric acid, water, and even fat because urine generally contains about 4 percent of fat.
  • Brain Function: Phosphorous is an essential element found inside and around the brain cells and hence it is considered very important for proper functioning of the brain. Appropriate levels of phosphorous assure proper brain functioning and cognitive growth and development. Several studies have linked phosphorus deficiency to a greater risk of cognitive development and neurological disorders such as the early onset of dementia and Alzheimer’s disease. Good memory, mental functioning and concentration levels can be improved through this mineral.
  • Cell Repair: Phosphorus helps in the development, repair and maintenance of various body cells which suffer from daily wear and tear.

Other Health benefits of Phosphorous are:

  • Keeps heart’s health
  • Prevention of cancer
  • Quick recovery of burns and wounds
  • Helps address Arthritis
  • Synthesizes proteins, carbohydrates and fats
  • Maintains fluid and electrolyte balance in the body
  • Transmits nerve impulses within the body

How much Phosphorus is required for a healthy body?

The amount of phosphorus required in your diet depends on your age and gender. The USDA (United States Department of Agriculture) suggests the following intake:

  • Adults (19 years and above):700 milligrams daily
  • Children (9-18 years): 1,250 milligrams daily
  • Children (4-8 years): 500 milligrams daily
  • Children (1-3 years): 420 milligrams daily
  • Infants (7-12 months): 275 milligrams daily
  • Infants (0-6 months): 100 milligrams daily
  • Pregnant or breastfeeding women: 700 milligrams

Although most of us get the required amount of phosphorous from the foods we eat, few need phosphorus supplements to balance the deficiency. 



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