What useful products contain phosphorus?

>> Jan 10, 2019



The mental and physical performance, the strength of teeth and bones, even sexual health depend on a trace element, such as phosphorus. The mineral substance enters the body with food.

The daily requirement in phosphorus for infants is 120-540 mg, for children under three years - 800 mg. A child at school age should receive at least 1.4 grams of mineral a day. Norm for adults - 1-2 g. For pregnant and lactating women, the need for a microelement is 2-3 times higher. 

So, what foods contain phosphorus and how does it affect the body?

The value of an element for a person

700-800 g of phosphorus is present in our body. More than 80% of the substance is concentrated in the bones and teeth. The rest is in muscle tissues, organs, blood, lymph, tissue and cerebrospinal fluid. A craze for canned food and lemonade, the abuse of protein foods can lead to an excess of phosphorus.

The mineral deficiency in the body lowers the level of manganese, hampers the formation of calcitriol and the absorption of calcium from the intestine. Decalcification of bones occurs and, therefore, osteoporosis develops. Calcium, excreted from bone and muscle tissue, accumulates in the blood vessels and kidneys. Thus, an excess of phosphorus leads to kidney stones, anemia, leukopenia, a tendency to bleeding. Destructive processes affect the nervous system. Shock doses of the mineral can lead to the development of atherosclerosis and cause paralysis.

At the same time, phosphorus is an indispensable and valuable element for the body:
  • it is a battery of energy and a participant in metabolic processes;
  • is necessary for muscle contractions;
  • ensures the normal course of biochemical processes in the brain;
  • maintains the acid-base balance;
  • promotes growth and maintains the integrity of bones and teeth;
  • participates in the formation and decomposition of polysaccharides - glycogen, starch;
  • promotes the formation of active forms of vitamins.
An unbalanced diet often leads to the lack of phosphorus: a poor diet for proteins, an excess of calcium-containing foods. Deficiency of the mineral can be observed in people living in a zone of low insolation.

This is due to the fact that ultraviolet rays contribute to the synthesis of cholecalciferol (vitamin D3). And the latter in turn ensures the absorption of phosphorus in the intestine.

Hypophosphatemia can be a consequence of prolonged intake of diuretics, alcohol intoxication.Often it develops against the background of pulmonary insufficiency, endocrine diseases, problems with bile-excreting pathways and liver. Absorption of phosphorus in the body is difficult for people with metabolic disorders, excess aluminum, calcium or magnesium. Deficiency of the microelement occurs in pregnant and lactating women. You can recognize it by apathy, loss of appetite, weakness, reduced efficiency as experts reported.
Top-10 vegetable phosphorus-containing products

The easiest way to eliminate the mineral deficiency is to include foods rich in phosphorus in the diet. These include cereals, legumes, nuts and seeds. A lot of phosphorus is found in dried herbs: dill, coriander, parsley, tarragon, marjoram. The trace element is found in large quantities in the seeds of cumin, celery and fennel. Vegetables and fruits contain little phosphorus. Leaders in the content of the mineral among them are sun-dried tomatoes, garlic, pitted raisins, dried currants.

What foods are particularly rich in phosphorus? Top-10 looks like this:
·         rice, wheat, oat bran;
·         raw and fried pumpkin seeds;
·         sunflower seeds;
·         poppy seeds;
·         soy products;
·         ground mustard seeds;
·         sesame with and without skin;
·         Brazilian nut;
·         flax seeds;
·         cashew nuts.

With hypophosphatemia, such foods and phosphorus-containing meals can be included in the main diet. For example, many people like to make a useful salad of soy. It should be soaked and cooked in advance. For 4 servings you will need 250 g. Boiled soy should be rinsed with cold water. Add mushrooms fried in oil, sliced ​​green pepper and radish. Take 100 g of each ingredient. Salt the salad, season with lemon juice and sprinkle with chopped parsley.
Dish of green lentils will help increase the proportion of phosphorus in the body. A glass of seeds must be sorted, washed, cooked. Throw ready lentils in a colander and cool. Add chopped carrots and onions, fried champignons with soy sauce, chopped greens. If you want, put in the salad sesame or pumpkin seeds, walnuts. All these ingredients contain phosphorus and calcium, are sources of vegetable protein. Legumes combine well with whole grain bread.

Products with phosphorus are suitable for the preparation of vegan sweets from dried fruits, seeds and nuts. Ground in a blender a glass of dates without pits and 50 grams of cashew. Combine the resulting mass with the grated coconut pulp (a quarter of a nut). You can also add mashed potatoes from 3-4 fingered bananas, maple syrup (30 ml), ground cocoa beans (3 tablespoons), poppy seeds (2 tablespoons) and a pinch of cinnamon. Mix everything. Mold the balls from the mass and roll them in sesame seeds (4 tablespoons). Before you eat, put candies in the refrigerator for a couple of hours.

Table of products, which contain phosphorus and in what quantities (per 100 g of product)
How to increase the digestibility of the element?

It should be noted that the phosphorus in food is not fully absorbed. Absorption of microelements and plant foods is difficult due to a lack of digestive enzymes in the intestine. On average, the body absorbs about two-thirds of the phosphorus. This means that the indicators that are included in the table must be multiplied by 0.7 (study says).

Another important nuance - products and phosphorus-containing dishes partially lose their mineral value in the process of cooking and other strong heat treatment. Losses are from 25 to 60%.Thus, the best way to get the necessary trace element is to eat raw foods or with minimal heat treatment.

Calcium contributes to absorption of phosphorus, and the optimal ratio of minerals is 1:2.

The correct balance and high content of both elements is typical for Brazil nuts, almonds, sesame seeds and poppy seeds, whole wheat flour, soy products. Another compound necessary for better absorption of phosphorus is vitamin D. In small amounts, it is present in mushrooms: grifola frondosa, champignons, chanterelles, morels. However, you can get the necessary amount of vitamin D in another way - by regularly taking 20-minute sunbaths.

Ideal foods for people with hypophosphatemia are wheat bran, dried fruit, buckwheat and oatmeal, beans, lentils, peas. The high content of phosphorus in products is not their only advantage. Dried fruits, grains and legumes contain a lot of potassium and magnesium – minerals that contribute to better absorption of the element.

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