Various vitamins and minerals, one of which is phosphorus, are required for a human body for normal functioning. In our article we will tell what its advantage which daily need for this element, and for what products it contains consists in.
Why it is necessary to use the products rich with phosphorus
In the recommended dosages phosphorus has exclusively positive impact on a human body, namely:
- it is necessary for regulation of a mineralization of bones;
- promotes the best digestion of calcium;
- participates in catabolic and anabolic exchange;
- promotes the best work of muscles;
- helps normal reproduction of cages;
- promotes activization of a part of vitamins of group B;
- helps to maintain acid-base balance.
Daily requirement
Daily the human body needs a certain norm of phosphorus. It depends on age.
Important! You should not exceed the recommended standard daily rate as the surplus of an element can lead to increase in risk of a heart attack and development of heart troubles.
For children:
- from the birth up to 6 months — 100 mg;
- of half a year till 1 year — 275 mg;
- from 1 year to 3 years — 460 mg;
- from 4 to 8 years — 500 mg.
For teenagers:
- from 9 to 13 years — 1250 mg;
- from 14 to 18 years — 1250 mg.
For adults — 1-2 g.
If there are heavy physical activities or regular sports trainings, the daily norm needs to be increased twice. At pregnancy the dosage increases by 3 times, during a lactation — by 3.8 times.
Learn how to reveal shortage or a surplus of phosphorus in an organism.
Deficiency: what threatens with, symptoms
The shortage of phosphorus can lead to serious problems with health. As a result of deficiency, exchange processes are broken, functioning of nervous system gets off, bone and muscular pathologies develop.
The following factors can provoke deficiency:
- tendency to frequent monodiets;
- food poisoning as a result of which normal functioning of intestines is broken;
- frequent consumption of vegetables and fruit which were grown up in poor soil;
- presence of frequent stressful situations, physical reexhaustions, too rapid growth at teenagers;
- pregnancy period;
- frequent consumption of sparkling water;
- intake of the dietary supplements containing magnesium, calcium, aluminum, barium as they increase phosphorus removal;
- presence of chronic diseases of kidneys, near-thyroid glands;
- diabetes.
Whether you know? The Soviet chemist Semyon Volfkovich was engaged in studying phosphorus. He did not undertake due measures of protection and gaseous substance impregnated clothes why that shone in night-time when the scientist went home — it led to distribution of rumors about the ghost wandering on the city.
Carry to the most frequent symptoms of shortage of an element:
- frequent SARS;
- presence of feeling of weakness, despondency, weakness;
- numbness of integuments, increase in their sensitivity;
- problems with memory;
- problems with concentration;
- causeless irritability and depressions;
- constant disturbing feeling;
- loss of appetite.
The chronic lack of phosphorus brings to:
- to appearance of periodontosis;
- to development of osteoporosis;
- hemorrhagic rash on skin;
- to liver obesity;
- to nevrologiya;
- to muscular and articulate pains;
- myocardium dystrophies.
What contains phosphorus
Phosphorus is present at many products and not to allow its deficiency, it is very important to add healthy food to the diet.
Meat
The amount of phosphorus in 100 grams of products will be hereinafter specified.
- Pork liver — 347 mg.
- Beef — 324 mg.
- Mutton — 202 mg.
- Beef liver — 314 mg.
- Chicken — 157 mg.
Fish and seafood
- Caviar of a sturgeon — 590 mg.
- Cod — 210 mg.
- Carp — 415 mg.
- Shrimps — 225 mg.
- Flounder — 400 mg.
- Pollock — 240 mg.
- Sardine — 280 mg.
- Capelin — 240 mg.
- Tuna — 280 mg.
- Jack mackerel — 250 mg.
- Mackerel — 280 mg.
- Squids — 250 mg.
- Sturgeon — 280 mg.
Also a number of an element is present at seaweed:
- to hole — 58 mg;
- spirulina — 11 mg;
- sea cabbage — 42 mg.
Important! The maximum advantage for an organism is reached only at the correct combination of phosphorus and calcium. In this plan fat cheese and a filbert are most favorable, and less benefit will be brought by apples, buckwheat, tomatoes and pork.
Dairy products
- Powdered milk — 790 mg.
- Cow's milk — 92 mg.
- Processed cheese — 600 mg.
- Yogurt — 94 mg.
- Kefir — 143 mg.
- Sheep cheese — 375 mg.
- Cottage cheese — 220 mg.
- Fermented baked milk — 85 mg.
- Sour cream — 71 mg.
- Whey — 78 mg.
- Feta cheese — 337 mg.
- Goat milk — 110 mg.
- Butter — 3 mg.
Eggs
- Egg — 198 mg.
- Quail egg — 226 mg.
- Duck egg — 220 mg.
- Egg of a turkey — 170 mg.
- Goose egg — 208 mg.
Grain, grain
- Oat bran — 733 mg.
- Wheat soft white — 402 mg.
- Buckwheat flour — 336 mg.
- Rice brown — 265 mg.
- Buckwheat green — 346 mg.
- Oats, grain — 522 mg.
It is useful to learn what role in a human body is played by minerals: iron, iodine, zinc, manganese, chrome, molybdenum, cobalt, fluorine, selenium, nickel, vanadium, pine forest, tin, silicon.
Bean
- Soy — 703 mg.
- Yellow haricot — 487 mg.
- Peas — 365 mg.
- Speed — 267 mg.
- Lentil boiled — 179 mg.
Nuts and seeds
- Pumpkin seeds — 1232 mg.
- Sunflower seeds — 658 mg.
- Sesame — 666 mg.
- Cashew — 592 mg.
- Pistachios — 489 mg.
- Almonds — 485 mg.
- Roasted peanuts — 363 mg.
- Coco — 112 mg.
Fruit, dried fruits and berries
- Banana dried — 75 mg.
- Apple dried — 38 mg.
- Prunes — 68 mg.
- Mulberry — 37 mg.
- Raspberry — 29 mg.
- Raisin — 115 mg.
- Dried apricots — 71 mg.
- Blackcurrant — 59 mg.
Vegetables and greens
- Garlic — 152 mg.
- Broccoli — 65 mg.
- Spinach boiled — 55 mg.
- Asparagus — 51 mg.
- Girasol — 77 mg.
- Sorrel — 62 mg.
- Chick-pea — 252 mg.
- Green peas — 108 mg.
- Haricot pink — 165 mg.
- Corn — 89 mg.
Whether you know? For the first time discovery of phosphorus as element was made in 1669 by Henig Brand. The alchemist tried to synthesize gold from urine for what evaporated, distilled and calcinated it. Desired metal as a result did not manage to be received, but the white powder glowing in the dark was received.
Each element is of great importance for normal functioning of a human body. At observance recommended standard daily rate, you will be able to fill a lack of useful substances and will preserve the health.