Most of the phosphorus in our body is found in. Phosphorus in the body. Daily requirement and norms

Phosphorus is part of all tissues of the human body, especially the brain and muscles, participates in the metabolism of all kinds, contributes to the normal functioning of the heart muscle and nervous system.

The main functions of phosphorus in the body

Its main mass in the form of calcium phosphate is found in bone tissue, the rest in liquids and soft tissues. A more intensive exchange of phosphorus compounds occurs in the muscles.

• Participates in the regulation of the nervous system;
• Strengthens bone tissue, gums, teeth;
• Reduces the sensation of pain in arthritis;
• Activates the action of vitamins;
• Regulates acid-base balance;
• Promotes cell division;
• Is a source of energy;
• Important for normal activities hearts;
• Normalizes metabolism;
• Promotes the restoration and growth of the body;
• Participates in the functioning of the kidneys.

Phosphorus is found in human tissues and food products in the form of organic compounds and phosphoric acid. It is found in all parts of green plants, but most of all in seeds and fruits. Foods containing phosphorus are essential in the human diet.

What foods contain phosphorus

A person receives the entire norm of phosphorus from his diet, so he must control the consumption of this trace element. This element has the property of accumulation, its average weight in the body is about 600 g. Complete nutrition contributes to the completion of its norm. Therefore, you should know what foods contain phosphorus.

Plant sources of phosphorus

• Cereals - rice, millet, oatmeal, oats, Rye flour, green buckwheat, rye, popcorn, sorghum;
• Legumes - soybeans, beans of all kinds, lentils, garden beans, peas;
• Vegetables - tomatoes, garlic, artichoke, Jerusalem artichoke, parsnips, baked potatoes, broccoli, sorrel, Brussels sprouts, spinach, shallots and batun, baked sweet potato, asparagus, fennel, chard;
• Fruits - avocado, kiwi, pomegranate, passion fruit, kiwano;
• Berries - black currant, mulberry, raspberry, elderberry;
• Nuts - Brazilian, pine, pistachios, almonds, peanuts, walnuts, forest, coconut;
• Seeds - pumpkin, sunflower, poppy, sesame, flax, cashew;
• Dried fruits - raisins, apple, banana, pear, apricot, prunes, figs, dates;
• Herbs and spices - ground mustard seeds, cumin, celery, fennel, coriander, dried dill, parsley, paprika, tarragon, marjoram;
• Mushrooms - morel, shiitake, champignons, oyster mushroom, honey mushrooms, chanterelles, vulture;
• Algae - wakame, spirulina, Irish moss.

Animal sources of phosphorus

• Meat products- chicken, beef;
• Offal - beef liver;
• Fish - flounder, sardine, tuna, mackerel, sturgeon, horse mackerel, capelin, pollock, smelt;
• Seafood - crab, squid, shrimp;
• Dairy products - cottage cheese, cheese, processed cheese, milk;
• Egg yolk.

The body of a child from milk assimilates it up to 90%. From meat, seafood and fish, 70% is absorbed. The body absorbs no more than 20% of this element from plant foods.

Phosphorus daily allowance

For an adult daily rate phosphorus is about 1000 -1500 mg coming along with the products containing it. For people who develop osteoporosis, who suffer from periodontal disease, dental caries, and are also busy with heavy physical labor, the need for phosphorus increases slightly. In this case, it should be taken in medicines. Just before that, you need to take tests and consult a doctor.

Daily phosphorus intake for children

• 0-1 months - 120 mg;
• 1-6 months - 400 mg;
• 7-12 months - 500 mg;
• 1-3 years - 800 mg;
• 4-7 years - 1450 mg.

At breastfeeding need child's body in phosphorus is completely satisfied by mother's milk.

The daily rate of phosphorus for women

• For adults - 1-2 g;
• For pregnant and lactating women - 3-3.8 g.

The daily rate of phosphorus for men

• For adults - 1-2 g.

With severe physical activity the need for the element increases by 1.5-2 times.

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Lack of phosphorus in the body

The lack of phosphorus in the body can occur due to prolonged use antacids medicines reducing acidity. Other reasons may be:

• Consumption of carbonated drinks in large quantities;
• chronic kidney disease;
• Diseases endocrine system;
• Alcoholism;
• Excessive intake of calcium, aluminum, barium, magnesium, iron;
• Diet with low content squirrel.

For premature babies and babies on artificial feeding, lack of phosphorus is manifested by hypophosphatemic rickets.

The consequences of a micronutrient deficiency are:

• Caries;
• periodontal disease;
• Weakness;
• Pain in bones and muscles;
• Nervous exhaustion;
• state of depression;
• Arthritis.

Phosphorus deficiency is rare, and related problems can result from eating low-phosphorus foods.

Excess phosphorus in the body

An excess of phosphorus can manifest itself when consumed in large quantities of meat, fish, grain products. This reduces bone density, causing them to become brittle. If the body contains an excess of phosphorus, calcium is less absorbed by the intestines, and vitamin D is activated more slowly.

Consequences of excess phosphorus:

• Violation of the nervous system;
• Urolithiasis kidneys;
• Vascular diseases;
• Bone disruption.

In order to avoid a shortage of phosphorus, nutrition must be balanced in the correct proportions.

Preparations containing phosphorus

• Glycerophosphate - restores calcium levels, stimulates anabolic processes;
• Lipocerebrin - a tonic for vascular hypotension, neurosis, nervous exhaustion;
• Fitin - enhances the development of bone tissue, stimulates hematopoiesis, improves the function of the nervous system.

Phosphorus preparations should be taken as prescribed by a doctor.

Phosphorus is one of the most important chemical elements for the human body. Its name can be translated from Greek as "carrying light." This chemical element is widely distributed in nature and makes up about 0.9% of the mass of the Earth. AT vivo in pure form it does not occur, as it has a high chemical activity and due to this it quickly forms chemical compounds with other elements. But at the same time, its compounds play an extremely important role in all biochemical reactions in the organisms of living beings. Let's take a closer look at what this element is and why it is so important to us.

The history of the isolation of pure phosphorus is interesting, this is the first chemical element, the appearance of which was documented and has come down to our time. The alchemist Hennig Brant succeeded in isolating phosphorus in its pure form in 1669. At this time, Brant was trying to get a mythical philosopher's stone, which was supposed to turn any metals into gold. For his experiments, he chose urine, which, according to his hypothesis, having a golden color, should have contained, if not the philosopher's stone itself, then at least become one of the steps to obtaining it. As a result of settling and evaporating urine, Brant found that there were yellowish crystals in the sediment, which themselves glowed in the dark. And although the phosphorus he received could not turn lead into gold, he helped Brant make a lot of money selling an amazing glow-in-the-dark substance.

And only at the end of the 19th century it became clear to chemists that phosphorus is not only a funny luminous crystal, but very important for normal operation human body chemical element.

The need for phosphorus

For a child under one year old, this dose is 300-500 mg, for children 1-3 years old need about 800 mg, for children 3-7 years old is required 1000-1400 mg, from 7 to 10 years the dose is 1400-1800 mg, from 11 to 18 years old 1800-2500 mg.

In pregnant and lactating mothers, the need for phosphorus is equal to 3000-3800 mg. However, these doses are indicated per person with an average physical activity. With increasing load, the required dose of phosphorus increases.

Functions in the body

Secondly, phosphorus is very important constituent element key to the life of the human body. And although its effect on bone tissue is the easiest to notice, but this is not at all main function phosphorus. Its main use in our body is to use it as an energy carrier. To understand how this happens and why it is needed at all, let's take a brief look at how the energy transfer system in our body is generally arranged. That is, we will now figure out how the dinner you eat turns into the movement of your muscles and the work of the brain.

You all know that we get energy for our body by digesting organic compounds. In the food we eat, under the influence digestive enzymes all complex organic molecules break down into simpler ones, and then they are absorbed in our intestines. After that, our body builds new cells from these molecules, creates the proteins it needs, and uses them as an energy source. However, with the issue of energy, everything is not as simple as it seems at first glance. And if in modern society people transmit energy using electricity and then turn it into heat, light or mechanical work, then there are no wires in the human body. How does our body deliver energy from its reserves to the muscles, nerves and other tissues where it is needed?

If we consider a simplified scheme of what is happening, then the following biochemical transformations occur in our body. In the cells in which the energy reserve is stored, the synthesis of a special energy carrier, adenosine triphosphate, or ATP for short, is launched. As you can see from the name, this molecule contains phosphorus. We will not bore you with complex descriptions of biochemical transformations by which this molecule can store energy, we will only say that it is in phosphorus molecules that energy is stored, which will then be transferred to other cells. After the energy is stored, ATP molecules go into the blood and from there are absorbed into the cells in which they are needed. As you can see, phosphorus in our body is not only a frame element, but also a very important energy carrier. It is thanks to him that we can think, move and live in general, without it our cells will simply die of hunger. If we draw an analogy, then this state can be compared with the situation when you have goods in the warehouse and you need them in the store, but there is no car to deliver them.

In addition to energy and skeletal functions, phosphorus is a critically important component of many biological compounds in our body. It is a component of many amino acids and DNA, and although this function does not require much of it, it is also extremely important for the normal functioning of our body.

Dry yeast contains the most phosphorus, it is 1290 mg per 100 g. Then, in second place are dairy products. For example, cheese contains 600 mg of phosphorus per 100 g. In third place in terms of phosphorus content are seafood. Flounder, for example, contains 400 mg of phosphorus per 100 g and tuna 280 mg per 100 g. Cheese and seafood are good because, in addition to phosphorus, they also contain calcium, which makes it possible to ensure, when they are consumed, the ratio of these two elements that is optimal for our body.

It should be understood that a person can receive with food up to 5 g phosphorus without any harm to health, provided that there is no more calcium than phosphorus. It is precisely the violation of the ratio of phosphorus and calcium that is dangerous for our body, and an excess of phosphorus in itself during enough calcium is not harmful.

At the same time, if you want to increase the level of phosphorus, it should be understood that far from 100% of the phosphorus available there is absorbed from food. Phosphorus is best absorbed from dairy products. Children absorb up to 90% of phosphorus from milk. In second place are seafood and meat, from which 60-70% of the phosphorus contained in them is absorbed. From plant foods, we get no more than 20% of the phosphorus contained in it, we simply do not have the necessary digestive enzymes to take phosphorus from the compounds in which it is enclosed.

Interaction with other substances

Phosphorus is one of essential trace elements that the human body needs. When it is enough, then the person does not feel any discomfort at all and does not experience problems, however, with a lack of phosphorus, problems with teeth and bones, as well as more serious diseases, can occur.

Why is phosphorus needed?

Phosphoric acid is involved in cell division, producing enzymes, and also regulates normal exchange substances, is directly involved in the formation nerve cells, bone tissue and brain function.

Phosphorus is needed by the body to convert incoming food into energy. It is involved in the breakdown of proteins, carbohydrates and fats, and also helps to absorb glucose. Phosphorus can relieve pain, improves and activates the acid-base balance, helps the body grow and develop properly. In addition, phosphorus helps to make teeth and bones stronger and healthier.

When and why does a lack of phosphorus occur in the body?

Phosphorus deficiency can be observed in metabolic disorders, too frequent use sugary carbonated drinks, diseases thyroid gland and kidneys. In addition, alcoholism and drug addiction, as well as long chronic diseases.

Phosphorus deficiency symptoms

- Deterioration of memory and mental activity.

– physical fatigue and low performance.

- Exhaustion.

- Pain in the muscles.

– low immunity, frequent colds and viral diseases.

How to replenish the reserves of phosphorus in the body?

The foods that contain the most of this trace element include beans, walnuts, fatty cottage cheese, peas, chicken eggs, hazelnut, Rye bread, rice. In addition, preference should be given to beef liver, meat, fish, various cereals. If there is a shortage of phosphorus, it is better to reduce the amount of plant foods in the diet, replacing most of it with the above foods.

Despite the fact that the lack of phosphorus is rare, its consequences are quite dangerous for humans. To avoid problems, regularly eat a variety of foods rich in phosphorus.

Phosphorus is a trace element essential for normal functioning body, namely the kidneys, liver, heart and brain. Phosphorus is essential for health internal organs, joints and teeth. Also, this trace element is involved in the regulation of hormone levels. In this article, we will tell you what phosphorus deficiency threatens, how much phosphorus is needed for the body, and which foods contain a lot of phosphorus.

Why is it important to monitor your phosphorus intake?

There are many reasons why the level of phosphorus intake is important for health. Here is some of them:

Healthy bones. Everyone knows that calcium is needed for healthy bones, but not everyone knows about phosphorus. However, these two micronutrients must be in balance. Phosphorus strengthens bone tissue.

Healthy teeth. Phosphorus, like calcium in vitamin D, is important for healthy tooth enamel, teeth and gum health.

Body detoxification. Phosphorus is needed to maintain normal function kidneys - it helps to remove toxins and other harmful substances from the body.

Metabolism. Phosphorus is essential for your body to properly absorb many vitamins and minerals, including the B vitamins, riboflavin, and niacin. In addition, phosphorus supports metabolism and digestive functions and also normalizes metabolism.

acidity level. After entering the body, phosphorus regulates the acid-base balance, which directly affects digestion.

Energy. Phosphorus is directly related to the absorption of B vitamins, which are responsible for energy production. In addition, phosphorus affects muscle function and its deficiency can lead to general weakness and bad health.

Brain work. Phosphorus is essential for normal brain function. Phosphorus deficiency has been linked to cognitive decline and the development of diseases such as Alzheimer's disease and dementia.

Growth and development. Phosphorus is vital for normal development child during pregnancy, infancy and adolescence (up to 18 years).

What can lead to a lack of phosphorus in the body? The consequences of a deficiency of this trace element are not the most pleasant:

• Weak bones, prone to fractures and cracks.
• Osteoporosis.
• Pain in joints and muscles.
• dental caries.
• Changes in appetite and weight (either way).
• Numbness.
• Tinnitus.
• Increased level of anxiety.
• Problems with concentration.
• Delays in growth and development.

Phosphorus consumption rates

Most of the phosphorus enters our body with food, and in small quantities - with water. In the body, 85% of phosphorus is in the bones, a small amount of in muscle tissue and blood. Compared to other trace elements, phosphorus is relatively well absorbed by the body.

The lack of phosphorus in the body can occur due to factors such as long-term use acid-reducing drugs, kidney and endocrine diseases, low-protein diet, consumption of large amounts of carbonated drinks, excessive intake of calcium in the body.

• For infants under 6 months, 100 mg per day.
• From 7 to 12 months - 275 mg per day.
• From 1 to 3 years - 460 mg per day.
• 4 to 8 years - 500 mg per day.
• 9 to 18 years old - 1250 mg per day.
• Ages 19 to 50: 700 mg daily.
• For pregnant women and women who are breastfeeding - 700 mg per day.

What threatens an excess of phosphorus in the body? kidneys healthy person control the rate of phosphorus in the body, so the excess happens infrequently. However, excess phosphorus in the body can adversely affect the absorption of calcium and vitamin D, as well as cause problems with the functioning of the heart and kidneys.

Foods High in Phosphorus

seeds: 100 grams of watermelon seeds - more than 1200 mg of phosphorus. Also, sunflower seeds, sesame seeds are rich in phosphorus, flax-seed and chia seeds (Spanish sage).

nuts: 100 g of Brazil nuts - 725 mg of phosphorus. Also, phosphorus is found in almonds, cashews, pistachios, pine nuts.

Fish and seafood: a large amount of phosphorus is found in such types of fish as salmon, carp, tuna, white fish, cod, mackerel, sardines. In 100 g of salmon - 371 mg of phosphorus. A lot of phosphorus in oysters, shrimp, mussels and crab meat.

Meat: in 100 g of pork - 311 mg of phosphorus. Slightly less phosphorus in beef (286 mg per 100 g), chicken, turkey.

The benefits of milk - in addition to calcium and vitamin D, milk contains a large amount of phosphorus. In 1 glass of milk (250 ml) - more than 200 mg of phosphorus.

Cheese- a large amount of phosphorus is found in such types of cheeses as parmesan, goat cheese, romano, mozzarella, gruyère, swiss cheese, gouda, edam, emmental, provolone, etc. Depending on the type of cheese, 50 g may contain more than 200 mg of phosphorus .

Cottage cheese- also lovely natural source phosphorus (in a cup of cottage cheese - 290 mg of phosphorus).

soy products: in 100 g of tofu - 287 mg of phosphorus.

Legumes: 100 g - 180 mg of phosphorus.

Eggs: in 1 egg - more than 60 mg of phosphorus.

Phosphorus is one of the participants in almost all biochemical reactions that occur in the body, so it is extremely necessary for a person. AT human body he gets very important role- it is responsible for the normalization of the growth of dental and bone tissues, and also maintains their health and integrity throughout a person's life. In this article we will tell you what phosphorus is responsible for in the human body.

Approximately 86% of this trace element is concentrated in the mineral part of human teeth and bones. The remaining 14% is distributed to other organs, as well as to muscles and fluids.

Phosphorus in the body: its pOl and properties

Phosphoric acid is directly involved in the construction of enzymes (phosphatases), due to which the correct chemical reactions become possible in the body. In addition, phosphoric acid ensures normal fat metabolism, participates in the synthesis and breakdown of starch and glycogen. It is also part of the tissues of the brain, nerve cells and the skeleton.

Scientists say that phosphorus is necessary for normal process thinking, as well as for movement, since it is compounds containing phosphorus that contribute to muscle contraction. Phosphoric acid also participates in the processes of respiration and fermentation, that is, in the processes that are basic for any living being.

This element is also significant for the metabolism in the body, in particular, it takes part in the normalization of the metabolism of proteins and carbohydrates, as well as intracellular and intramuscular metabolism.

In addition, phosphorus is also necessary for energy metabolism: various processes in muscles, tissues and cells are carried out with the help of compounds that include this trace element, such as adenosine triphosphoric acid (ATP) and creatine phosphate. The lack of these compounds can result in the cessation of muscle activity, which leads to the cessation of any activity in general: both nervous, and motor, and mental.

Interacting with fatty acids and proteins, the trace element forms, which contributes to the formation of cell membranes and the brain. By the way, various physical and psycho-emotional stress lead to the fact that lecithin is very quickly consumed and, with insufficient intake of phosphorus, the cells lose their protection.

Phosphorus is also part of the nucleic acids, which are responsible for the storage and transmission of genetic information, for cell division and their growth.

Among other things, phosphorus is found in various body fluids, including blood, which helps maintain the balance of acids and alkalis. Through some enzymatic reactions, phosphorus is responsible for the formation of vitamins.

Phosphorus has the ability to remove pain resulting from diseases of the joints, this element also helps prevent the occurrence of arthritis.

daily requirement in phosphorus

Every day a person needs to consume approximately 1200 mg of this trace element. By the way, phosphorus deficiency is a rather rare phenomenon, since it is found in many foods. under-receive daily allowance only very strict vegetarians who eat berries and fruits grown on soil poor in phosphorus can.

Phosphorus in products

Phosphorus is found in products of both plant and animal origin. In particular, there is a lot of it in nuts, in various cereals, in legumes, in products from whole grain, in spinach, in black bread, in carrots, in pumpkin, in cabbage, in parsley, in mushrooms and berries. In addition, milk, meat, fish, cheese, beef liver, eggs and sturgeon caviar contain phosphorus.

An excellent source of phosphorus, besides natural, is bone meal with the addition of vitamin D.

Phosphorus deficiency

Phosphorus deficiency worsens general well-being, weakness, apathy appears, and periods of intellectual activity are replaced nervous exhaustion. In addition, acute susceptibility and depression appear.

Phosphorus deficiency can be caused by metabolic disorders, the presence of calcium, aluminum and magnesium in the body. in large numbers, excessive consumption of carbonated drinks, poisoning, including alcohol and drugs. Various chronic diseases of the thyroid gland and kidneys also lead to phosphorus deficiency. Newborn children with a deficiency of phosphorus and, as a result, the formation of rickets, are threatened with artificial feeding.

In addition to the above symptoms, a micronutrient deficiency can cause a deterioration in appetite and attention, pain in muscles and bones, frequent occurrence colds and infectious diseases, liver dysfunction, heart pathology, metabolic problems, osteoporosis, hemorrhages, deterioration of the immune system.

Excess phosphorus

An excess of phosphorus causes the formation of kidney stones, the development of leukopenia and anemia. Also, an excess of trace elements leads to damage to organs such as the liver and intestines. In addition, hemorrhages and bleeding occur, phosphates are concentrated in the bones, osteoporosis is formed, due to rapid loss calcium in bone tissue.

Excess phosphorus can cause poisoning that leads to malfunction digestive system, heart, kidneys and liver, as well as to the occurrence of hemorrhages, that is, small hemorrhages, for example, on the retina.

An excess of a microelement leads to excessive consumption of products with high content protein, canned food In addition, an excess of phosphorus is caused by impaired metabolism and prolonged interaction with various organic phosphorus compounds.

How to ensure proper assimilation phosphorus by the body?

Useful properties of phosphorus decrease with an excess of aluminum, iron and magnesium in the body. If there is more than enough phosphorus in the body, then calcium gradually disappears and magnesium works worse, which threatens with pain in the back, migraines, arrhythmia and other diseases.

Helps to balance the amount of phosphorus proper nutrition. For example, people over 40 are advised to reduce their consumption of meat and canned food and increase their consumption of dairy products and leafy green vegetables - this will relieve extra load from the kidneys, which will produce more phosphorus.

In the body, phosphorus interacts well with calcium, twice its amount, and vitamin D. Vitamin B3 is generally not absorbed without this trace element, and this is fraught with impaired functioning of the kidneys and heart, malfunctions in metabolic processes, makes it difficult for cells to breathe and supply them necessary energy interferes with the transmission of nerve impulses.

More phosphorus should be consumed by those who lack protein, take hormonal preparations or abuse sugar. The trace element is best absorbed in the presence of vitamins D, F, A, potassium, iron, calcium and magnesium.