Phosphorus is a very important chemical element for the human body, which, although not found in nature in its pure form, is widespread in combination with other elements. About 70% of phosphorus in the human body is found in bones and teeth, forming not only their structure, but also their density. So from what products, besides fish, can this valuable element be obtained?
How much phosphorus does a person need and what is it for?
According to doctors and established norms, an adult should consume 1200-1600 mg of phosphorus per day, a child up to the first year of life - 300-500 mg over the same period, a child from 1 to 3 years old - about 800 mg, then, already before 7 years, this rate increases to 1350 mg, up to 10 years - 1600 mg. Phosphorus is urgently needed for adolescents 11-18 years old - about 1800 mg per day, as well as for pregnant women and nursing mothers - about 1800-2000 mg per day.
At the same time, doctors note the fact that with increased mental or physical stress, these recommended indicators may change. The ratio of calcium to phosphorus is also important, which ideally should be 2 to 1.
Phosphorus performs the function of a so-called energy carrier in the human body, providing strength to muscles and mind. It also plays an important role in the absorption of various vitamins, fats and proteins. This chemical element affects muscle contractions and nerve impulses, and its deficiency can seriously affect the body, provoking bone osteoporosis and other painful ailments.
Foods that contain phosphorus
To one degree or another, this trace element is present in almost all food products, but most of all in:
- whole cow's milk. Moreover, phosphorus is absorbed from dairy products best of all. For example, the child's body "absorbs" up to 90% of its total content in them;
- in chicken meat;
- in beef (but to a lesser extent than in chicken);
- green peas and spinach;
- nuts: hazelnuts, walnuts, forest varieties and cashews;
- cereals: pearl barley, oatmeal, buckwheat;
- legumes: in soybeans and lentils;
- fruits and vegetables: apples, pears, cucumbers, cauliflower, fresh radish, celery;
- in mushrooms;
- in fatty and hard cheeses.
Unfortunately, all these food products are very far from fish, cod liver and seafood, but for people who, for example, cannot stand the fishy smell, they can help establish a correct and complete diet.
It must also be remembered that only 20% of the phosphorus present in it is absorbed from plant foods, and that an "overdose" of the element is also possible. The daily maximum cannot exceed 4 grams against the background of the intake of twice as much calcium. By itself, an excess of phosphorus in the body is not very dangerous, but an imbalance in its ratio with calcium can lead to rather unfavorable consequences.
