Phosphorous
Phosophorus is critical for bone health because calcium's effectiveness in building and maintaining bone structure is limited without it. Calcium and phosphorus must both be absorbed in the correct quantities for maximum benefits to bone health. Phosphorus plays an important role in nerve health and communication, as well as facilitating muscle contraction, including the heart muscle. Without phosphorus, the body cannot properly utilize thiamin, zinc, or iodine.
Phosphorus is critical for maintaining healthy pH levels. Low pH indicates an acidic body, which allows disease, including cancer, to thrive. Proper pH levels are important for kidney and urinary tract health.
Phosphorus deficiency can produce a wide range of physical symptoms, including retarded growth in children, poor teeth and bone formation, osteoporosis, joint pain, irregular breathing patterns, weakness and numbness in the extremities, weight-loss, and a higher risk of kidney stones. Mental symptoms may include anxiety, irritability or anorexia.
Phosphorus toxicity produces some of the same symptoms as deficiency, including osteoporosis, arthritis, dental disease, and a higher risk of kidney stones. Toxicity can also cause hypertension, stroke, dizziness, gout, skin eruptions, headaches, and kidney damage.
| US Recommended Daily Allowance: | 1200 mg |
Health Benefits of Phosphorous
| Bones | Essential for building and strengthening bones. Calcium cannot build bones without phosphorus. Too much calcium inhibits phosphorus absorption. |
| Heart | Helps maintain a strong, steady heartbeat. |
| Kidneys | Regulates kidney function and proper pH levels. |
| Muscles | Required for smooth contraction of the muscles. |
| Nerves | Maintains nerve health and nerve impulse function. |
| Pregnancy/Postnatal | Essential for proper utilization of zinc and iodine for the reproductive system. Essential for the proper formation of genetic material. |
| Teeth and Gums | Essential for building and strengthening teeth. Calcium cannot build teeth without phosphorus. Too much calcium inhibits phosphorus absorption. |
Food Sources of Phosphorous
| Sapotes | 774 mg | 65% | |
| Cashews | 490 mg | 41% | |
| Pumpkin Seeds | 332 mg | 28% | |
| Amaranth | 296 mg | 25% | |
| Buckwheat | 295 mg | 25% | |
| Quinoa | 281 mg | 23% | |
| Brazil Nuts | 205 mg | 17% | |
| Sunflower Seeds | 185 mg | 15% | |
| Wild Rice | 134 mg | 11% | |
| Hemp | N/A | N/A |