Phosphorus is a mineral that is essential for the healthy growth, functioning and maintenance of the body.

It is involved in a variety of important functions within the body, including bone and teeth health, energy metabolism, protein synthesis and DNA repair.

Functions of Phosphorus

Phosphorus is involved in many functions within the body that are essential for good health and wellbeing. Some of the key functions of phosphorus include:.

Bone and Teeth Health

Phosphorus is essential for the formation and maintenance of healthy bones and teeth. It works together with calcium to make up the mineral matrix that gives bones their strength and rigidity.

A lack of phosphorus can lead to weakened bones and an increased risk of fractures and osteoporosis.

Energy Metabolism

Phosphorus is involved in the production and storage of energy within the body. It plays a key role in the breakdown of carbohydrates, fats and proteins into usable energy that can be utilized by the body’s cells.

A lack of phosphorus can lead to weakness, fatigue and a lack of energy.

Protein Synthesis

Phosphorus is involved in the synthesis of proteins within the body. It helps to form the backbone of DNA, and is essential for the formation of enzymes that are involved in protein synthesis.

A lack of phosphorus can lead to decreased protein synthesis and impaired growth.

DNA Repair

Phosphorus is essential for DNA repair within the body. It helps to maintain the integrity of the cell membrane, and is involved in the repair of damaged DNA strands.

A lack of phosphorus can lead to an increased risk of DNA damage and mutations, which can lead to cancer and other diseases.

Sources of Phosphorus

Phosphorus is found in a variety of foods, both animal and plant-based. Some of the best sources of phosphorus include:.

Meat and Poultry

Meat and poultry are excellent sources of phosphorus.

Chicken, beef, and pork are all high in phosphorus, with a 3-ounce serving of cooked chicken containing 212 mg of phosphorus, a 3-ounce serving of cooked beef containing 204 mg of phosphorus, and a 3-ounce serving of cooked pork containing 230 mg of phosphorus.

Fish

Fish is another great source of phosphorus.

Salmon, tuna, and halibut are all high in phosphorus, with a 3-ounce serving of cooked salmon containing 218 mg of phosphorus, a 3-ounce serving of cooked tuna containing 239 mg of phosphorus, and a 3-ounce serving of cooked halibut containing 249 mg of phosphorus.

Dairy Products

Dairy products like milk, yogurt and cheese are also high in phosphorus. A cup of milk contains 278 mg of phosphorus, while a cup of yogurt contains 385 mg of phosphorus. A slice of cheese contains around 100 mg of phosphorus.

Legumes and Nuts

Legumes and nuts are also great sources of phosphorus.

Lentils, beans, and peanuts are all high in phosphorus, with a 1/2-cup serving of cooked lentils containing 180 mg of phosphorus, a 1/2-cup serving of cooked kidney beans containing 120 mg of phosphorus, and a 1/4-cup serving of dry roasted peanuts containing 107 mg of phosphorus.

Whole Grains

Whole grains like quinoa, brown rice, and whole wheat bread are also good sources of phosphorus.

A cup of cooked quinoa contains 281 mg of phosphorus, a cup of cooked brown rice contains 162 mg of phosphorus, and a slice of whole wheat bread contains around 60 mg of phosphorus.

The Bottom Line

Phosphorus is an essential mineral that is involved in a variety of important functions within the body. It is important to consume enough phosphorus in your diet to maintain good health and wellbeing.

Good dietary sources of phosphorus include meat, fish, dairy products, legumes, nuts, and whole grains.