How to Supplement Phosphorous in Your Diet Naturally
Phosphorous is one of the most essential minerals responsible for carrying out a number of important activities in your body. Your vital organs, including your liver, kidneys, heart and brain, along with your skeletal structure, all require phosphorous in order to function properly. Phosphorous is also helpful in balancing hormones and utilizing the nutrients from the food which we consume.
Without phosphorous consumption, our bones and teeth can become brittle and susceptible to damage. The daily recommended dosage of phosphorous is 700mg per day. This means that you need to increase the amount of foods in your diet that are rich in phosphorous. Adding certain foods to your diet can ensure that you receive the necessary amount of phosphorous that your body requires. Here at oneHOWTO, let’s find out how to supplement phosphorous in your diet naturally.
Why is Phosphorous important?
Phosphorous is abundantly present in a human body and carries out a number of important functions, such as: repairing cells and tissue, filtering waste etc. Most people receive sufficient amount of phosphorus from their regular diet. But certain health problems like alcoholism and diabetes, and some medicines, like antacids: can decrease the amount of phosphorous in your body. Deficiency of phosphorous can lead to joint pain, fatigue, heart disease etc.
Phosphorous is important for your body in order to keep your teeth and bones both healthy and strong. You also need this mineral to remain energized, and freely move your muscles. In addition to this, phosphorous is also helpful when it comes to:
- Building strong teeth and bones.
- Filtering waste products from the kidneys.
- Managing energy use and storage in the body.
- Growing, maintaining and repairing cells and tissues.
- Producing RNA and DNA (building blocks of your gene structure).
- Balancing and utilizing vitamins like vitamins B and D, along with other minerals like magnesium, zinc and iodine.
- Aiding in muscle contraction.
- Maintaining regularity of heartbeat.
- Facilitating nerve conduction.
- Reducing pain in muscles after physical stress.
Phosphorous is found in most foods and its deficiency is quite uncommon. Eating disorders and poor diet habits can lead to a phosphorous deficiency. Other conditions that may lead to its deficiency include: inherited disorders, alcoholism and diabetes.
Symptoms of phosphorous deficiency (hypophosphatemia) include: bone pain, bone fragility and loss of appetite. Other symptoms include: anxiety, fatigue, irritability, irregular heartbeat, joint stiffness, weakness, numbness and changes in body weight. Children with a phosphorous deficiency of may experience issues with bone, teeth and body development.
Causes of a phosphorous deficiency include: inadequate eating habits, starvation, deficiency of vitamin D and calcium, diabetes, alcoholism, anorexia and inherited disorders. Certain medicines also decrease the amount of phosphorous in the body. These medicines include: insulin, ACE inhibitors, antacids, anticonvulsants and corticosteroids.
A phosphorous deficiency is diagnosed through a number of blood and urine tests. Ideally, your blood should have 2.5 to 4.5mg of phosphorous per dL.
The recommended daily dosage is 275mg for kids from 0 to 12 months, 460mg for 1 to 3 years of age, 1250mg for children more than 4 years, and 1250mg for breastfeeding mothers and pregnant women.
Most of the time, eating a healthy diet cab be enough to bring your phosphorous levels back to normal. However, in order to do so, you need to find food options which are rich in phosphorous. If left untreated, low phosphorous can lead to a number of complications, including rickets and osteomalacia. A poor balance of calcium and phosphorous may lead to a condition known as osteoporosis.
A diet rich in phosphorous
Here are a few ways with which you can increase your phosphorous levels through diet:
- Eat one egg for breakfast daily. Eggs are not only high in protein, but each egg can supply as much as 104mg of phosphorous. Eggs are also laden with minerals and vitamins, including vitamin B2.
- Increase your dairy food intake. Drink one full glass of milk with every meal. Each cup of milk will give you significant amount of phosphorous, which is a good percentage of the total phosphorous content you need in a day. Sprinkling one ounce of cheese on tacos or scrambled eggs a day could also provide you with enough phosphorous. In addition to phosphorous, milk is a good source of calcium, potassium and sodium, all of which work together to repair and maintain your body tissues and cells and relieve muscle pain.
- Adding meat to your regular diet can help in increasing your phosphorous intake. One 3-ounce serving of chicken, pork or beef will give you 150 to 175 mg of phosphorous. Fish is also a rich source of phosphorous. One 3-ounce portion of fish can deliver a whooping amount of phosphorous on an average. Tuna fish is a good source of omega-3 fatty acids and protein, and it is low in calories too.
- Eat servings of nuts and seeds. One ounce of almonds can supply 135mg of phosphorus and that of pine nuts can supply 165mg of the mineral. Brazil nuts and pumpkin seeds are some of the richest sources of phosphorous that you should add to your diet. Other good nuts and seeds that are rich in phosphorous include walnuts, sunflower seeds and cashews. Almonds are also rich in fiber, protein, vitamin E and calcium, due to which they are vital for your hair and skin health. Sunflower seeds also contain vitamin E that keeps your body cells protected against free radicals. You can easily include them in your oatmeal or smoothies.
- Include more of legumes and grains into your daily diet. Cooked lentils, baked beans and cooked oat bran are excellent sources of phosphorous. White beans and moong beans are particularly rich in protein and phosphorous. They also contain potassium, folate and fiber that are good for your heart’s health.
- Certain fruits and vegetables, especially cooked Brussels sprouts, cooked broccoli, corn, fresh peaches and prunes, can increase your phosphorous levels in the body. Potatoes are rich in phosphorous, vitamin C and potassium: all good for boosting immunity and controlling blood pressure.
- Soybeans are an excellent source of phosphorous, as well as protein. In addition to phosphorous, they are rich in minerals like: calcium, zinc, manganese and copper.
- Flax seeds are rich sources of phosphorous, as well as omega-3 fatty acids. Add flax seeds to your salad or in your smoothies to increase phosphorous content.
- Oats are one of the healthiest breakfast options, probably due to their high fiber and phosphorous content. They prevent constipation, regulate blood pressure and keep blood sugar levels under control.
- Brown rice is one of the most sources of magnesium, phosphorous and a number of minerals that are good for your heart’s health.
If you are phosphorous deficient due to an underlying condition, like Crohn’s disease or due to a medicinal side effect, then opt for supplements. However, if you choose to take supplements in order to up your phosphorous levels, we suggest consulting your doctor beforehand. Too much phosphorous in your body can put your heart at risk and reduce bone density, therefore, consultation is important.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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