Phosphorus: The Nutrient We Should Talk About More For Healthy Ageing

Blogs08 Aug 2024

A micronutrient that many may forget but is important to consider when you are trying to improve your health and age well, is phosphorus. It's an essential mineral that is naturally found in many foods while also being available as a dietary supplement. Our teeth, bones, DNA and RNA, all have phosphorus in them. This mineral plays a role in several processes in the body and offers some benefits as well. In this article, we’ll take you through the health benefits of phosphorus, the recommended daily intake of phosphorus and all of its natural food sources.

Phosphorous plays a role in creating energy for the body to use and to smoothly run many chemical processes by activating enzymes. Even our body’s key energy source, adenosine triphosphate contains phosphate!

Health Benefits of Phosphorus

So if phosphorous is present in each cell in our body, does it provide us with many health benefits? Yes, it does. Here are all the main health benefits of having an adequate amount of phosphorous:

Bone Health

One of the primary roles of phosphorus is maintaining teeth and bone health. Phosphorous and calcium are interconnected minerals that come together to create hydroxyapatite, the mineral complex that gives bones their strength and rigidity. Having a diet rich in phosphorus ensures that bones remain strong and healthy, reducing the risk of bone pain, fractures and osteoporosis. As we age, maintaining bone density becomes increasingly important, and a det rich in phosphorus can be a supporting factor to prevent this.

Works with B Vitamins

Phosphorus works well with B vitamins in the body to help with kidney function, muscle contractions, maintaining a regular heartbeat and nerve signalling.

Some additional benefits of phosphorous include:

• Growing, repairing and maintaining cells and tissues
• Strengthen teeth
• Manage energy production and usage in the body
• Help produce RNA and DNA

How Much Phosphorus Do We Need?

According to the National Institute of Nutrition (NIN) and the Indian Council of Medical Research (ICMR), the recommended dietary allowance (RDA) for phosphorus for adults, is approximately 600 milligrams per day.

It is important to note that while phosphorus is essential, excessive intake can lead to health issues such as forming deposits in soft tissues, kidney damage and cardiovascular problems. Therefore, it is vital to maintain a balanced intake through a diet rich in phosphorus, rather than relying on supplements.

Food Sources of Phosphorus

Foods contain phosphorus in the form of phosphates and phosphate esters. To ensure you are getting enough phosphorus, it is important to include a variety of foods that contain phosphorus in your diet. Here are some excellent sources of phosphorus:

• Yoghurt
• Milk
• Fish
• Cheese
• Chicken breast
• Lentils
• Cashews
• Potatoes
• Kidney beans
• Brown rice
• Oatmeal
• Eggs

What happens in the case of a phosphorous deficiency?

Phosphorus deficiency (hypophosphatemia) is not a very common occurrence. However, those who have it may face anorexia, anaemia, muscle weakness, bone pain, an increased risk of infection, confusion and more. Newborns, patients with rare genetic disorders and those with severe malnourishment are only likely to have this deficiency.

Conclusion

Phosphorus is an often-overlooked nutrient that plays a vital role in maintaining health and vitality as we age. Understanding what is phosphorus and its importance in our diet can help us make informed choices for a healthier future. Incorporating food rich in phosphorus into our meals can support various bodily functions, including energy production, bone health, and tissue repair. While most of our food readily contains phosphorous, we hope this article has helped you understand its importance and the kind of health benefits it can provide. So, make changes accordingly and stay prepared on this journey towards healthy ageing!

For more content on health, nutrition and ageing, check out Right Shift. We offer informational articles on topics like these to increase your knowledge motivate you to make better choices and prioritise your health. While you’re exploring us, try our free health score calculator to understand your current status, and use our free meal plan creator based on your preferences and health goals. These two tools can help you make active changes in your life to bring to the forefront. So, try them now and make the right shift today!