Healthy Habits: Phosphorus
Are You Getting Enough Phosphorus?
The mineral phosphorus works with calcium to help us build strong bones. It also aids us in producing energy, and plays a vital role in the health of our cells, as well as our kidneys, muscles and blood vessels. The question is, are we getting enough of it in our diets?
Some dis-eases/illnesses and other factors can actually prevent us from getting the amount of phosphorus we need. There is also the factor that if our calcium levels are too high, our bodies will absorb less phosphorus. And, if phosphorus levels are too high, then our bodies will absorb less calcium. High phosphorus levels can cause negative side effects too, so getting that balance is crucial for optimal health.
Daily Intake
Pregnant women and teens require more than the RDI (Recommended Daily Intake) for adults, which is around 700 mg. There are also risks of having too much phosphorus for those with kidney disease, for example.
Symptoms of Deficiency & Excess
Some of the symptoms of having an excess of phosphorus in our bodies are the same as when we don’t have enough, including: joint pain, and muscle weakness & pain. The reported symptoms of having too much phosphorus in your body are: muscle weakness, joint pain, muscle pain, itchy & red eyes, constipation, diarrhea, vomiting and nausea. When your phosphorus levels are too low (hypophosphatemia), you may experience symptoms such as fatigue, low stamina/tolerance to exercise, softer bones, joint pain, muscle weakness and low energy.
Good Sources of Phosphorus
Some good sources of phosphorus to include in your diet are: roasted chicken & turkey, organ meats, seafood, dairy, seeds, nuts and whole grains. One cup of cooked quinoa (a seed and not a grain) yields about 40 percent of your RDI for phosphorus, for instance, and one cup of cooked lentils gives you around 50 percent of your RDI, as well as being a good source of fiber. Whole grains such as oats are decent sources too.
One cup of Brazil nuts provides you with about two thirds of your RDI, one ounce of sunflower seeds & pumpkin seeds provides around 45 percent, 3 ounces of chicken liver has 53 percent, and 3 ounces of cuttlefish has a whopping 70 percent!
As I always say, do your research and/or talk with your doc to determine what is best for you. I am not at liberty to give medical advice. I am a Certified Massage Therapist (CMT) and just someone who has always been very passionate about natural health/naturopathy. I took several classes during my certification such as in herbal remedies and nutrition, and have done many hours of research which I have used to treat myself and family successfully for decades.
Be Well and God Bless You.
By Jennifer Wimmer
