Nutrient Information: Phosphorus, P
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Nutrient Information
| Nutrient Key Information | |||
| Nutrient Name: | Phosphorus, P | ||
| Nutrient Category: | Minerals | ||
| Measuring Unit: | mg | ||
| Nutrient Summary: | Phosphorus is a major component of bones and teeth. It involves metabolic processes to make energy for the body. It plays key roles in the maintenance of normal pH value in extracellular fluid. | ||
| Nutrient Function: |
• Phosphorus plays key role in bone growth and health. It helps bone formation and development. • Temporarily store and transfer energy derived from metabolism • Phospholipids is a component of cell membrane structure, they control the transport of nutrients into and out of the cells • Plays key roles in regulation of gene transcription, activation of some enzymes and B vitamins • Maintain acid and alkali pH value balance in extracellular fluid • Dietary phosphorus supports tissue growth • Phosphorus is part of DNA and RNA, so it is needed for the growth of all parts of the body |
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Food Sources
• Dairy products: the phosphorus density of cow milk is higher than most of other foods, and its phosphorus bioavailability is also quite higher.
• Eggs yolk, meat, poultry, fish
• Seed, beans, peas, Nuts (such as cashews): they contain phytic acid also called phytate (a form of phosphorus), which require phytase (existing in other foods such as yeasts) to be absorbed.
• Whole grain, enriched, and fortified cereals and breads.
• Vegetables: such as potatoes and asparagus
• Soft drinks containing phosphoric acid
Note:
1) Foods rich in proteins, such as meat, poultry, fish, milk, and cheese are the best sources of phosphorus.
2) Many processed foods and soft drinks contain phosphorus additives for the purpose of moisture retention, color retention, smoothness, and binding.
3) Calcium from foods and supplements can bind to some of the phosphorus in foods and prevent its absorption. High phosphorus intake may reduce calcium absorption, as a result, impact the bone health.
4) Dietary intake of phosphorus appears to be affected more by total food intake, and less by differences in food composition. There is about 62 mg/100 kcal.
• Eggs yolk, meat, poultry, fish
• Seed, beans, peas, Nuts (such as cashews): they contain phytic acid also called phytate (a form of phosphorus), which require phytase (existing in other foods such as yeasts) to be absorbed.
• Whole grain, enriched, and fortified cereals and breads.
• Vegetables: such as potatoes and asparagus
• Soft drinks containing phosphoric acid
Note:
1) Foods rich in proteins, such as meat, poultry, fish, milk, and cheese are the best sources of phosphorus.
2) Many processed foods and soft drinks contain phosphorus additives for the purpose of moisture retention, color retention, smoothness, and binding.
3) Calcium from foods and supplements can bind to some of the phosphorus in foods and prevent its absorption. High phosphorus intake may reduce calcium absorption, as a result, impact the bone health.
4) Dietary intake of phosphorus appears to be affected more by total food intake, and less by differences in food composition. There is about 62 mg/100 kcal.
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Example Foods High in: Phosphorus, P |
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| Food Description | Nutrient Amount1 | Daily Value%2 | |
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Seeds, pumpkin and squash seed kernels, roasted, without salt
Category: Nut and Seed Products
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1,174 mg | 93.92% |
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Seeds, sunflower seed kernels, dry roasted, without salt
Category: Nut and Seed Products
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1,155 mg | 92.40% |
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KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product
Category: Dairy and Egg Products
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923 mg | 73.84% |
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Cheese, parmesan, low sodium
Category: Dairy and Egg Products
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807 mg | 64.56% |
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Soybeans, mature seeds, dry roasted
Category: Legumes and Legume Products
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649 mg | 51.92% |
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Nuts, cashew nuts, oil roasted, without salt added
Category: Nut and Seed Products
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531 mg | 42.48% |
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Beef, variety meats and by-products, liver, cooked, braised
Category: Beef Products
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497 mg | 39.76% |
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Egg, yolk, raw, fresh
Category: Dairy and Egg Products
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390 mg | 31.20% |
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
2 Use FDA 2000 calorie diet as Daily Value reference
| Additional Nutrient Information | |
| Nutrient Summary | Phosphorus is a major component of bones and teeth. It involves metabolic processes to make energy for the body. It plays key roles in the maintenance of normal pH value in extracellular fluid. |
| Deficiency Health Effects |
Phosphorus deficiency is generally not a problem. If it does occur, here are some adverse effects: • Anorexia • Anemia • Muscle weakness • Bone pain, soft and deformed bones • Higher risk of infection Phosphorus absorption can be reduced by aluminum-containing antacids and pharmacological doses of calcium carbonate when the body phosphorus level is high. |
| Effects if Above Upper Limit |
The phosphorus absorption efficiency doesn't decrease by the serum phosphorus high level in the body. If a person has chronic kidney problem, phosphate cannot be excreted via urine efficiently. Excess phosphorus intake from any source can result in hyperphosphatemia. The potential adverse effects of high phosphorus level in the body are: • Reduced calcium absorption capability • Calcification of non-skeletal tissues, particularly the kidneys • High intakes of polyphosphates found in additives may interfere with the absorption of some minerals, such as magnesium, calcium, iron, copper, and zinc. Some concerns are raised for high phosphorus intake because of the phosphoric acid in some soft drinks and phosphate additives contained in some processed foods. |
| External References |
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| Daily Value Age Group | Recommended Daily Values | Daily Value Upper Limits |
| Toddler 1 to 3 years old: | 460 mg | 3,000 mg |
| Child 4 to 8 years old: | 500 mg | 3,000 mg |
| Male 9 to 13 years old: | 1,250 mg | 4,000 mg |
| Male 14 to 18 years old: | 1,250 mg | 4,000 mg |
| Male 19 to 30 years old: | 700 mg | 4,000 mg |
| Male 31 to 50 years old: | 700 mg | 4,000 mg |
| Male 51 to 70 years old: | 700 mg | 4,000 mg |
| Male Senior 71 or older: | 700 mg | 3,000 mg |
| Female 9 to 13 years old: | 1,250 mg | 4,000 mg |
| Female 14 to 18 years old: | 1,250 mg | 4,000 mg |
| Female 19 to 30 years old: | 700 mg | 4,000 mg |
| Female 31 to 50 years old: | 700 mg | 4,000 mg |
| Female 51 to 70 years old: | 700 mg | 4,000 mg |
| Female Senior 71 or older: | 700 mg | 3,000 mg |
| Female Pregnancy (>18): | 700 mg | 3,500 mg |
| Female Lactation (>18): | 700 mg | 4,000 mg |
| FDA (Based on 2000 calorie daily diet): | 1,250 mg |
| Phosphorus, P Interactions With Other Nutrients | |
| Calcium, Ca |
如果另一个营养素的摄入量低，高磷或高钙会减低对方的吸收率。
磷和钙在肠道中会相互结合形成不溶性复合物。 这些复合物不容易被肠道吸收，因此两种矿物质的总体吸收都会减少。 |
| Magnesium, Mg |
高磷摄入量会减低镁的吸收率
高摄入量的磷，尤其是同时高摄入量的钙，可能使磷与镁和钙结合，在肠道中形成不溶性复合物。这种不溶性化合物不容易被肠壁吸收到血液中。 |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
| Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |