Phosphorus is a macro (major) mineral.
    Phosphorus is an essential mineral that is required by every cell in the body for normal function. The majority of the phosphorus in the body is found as phosphate. Approximately 85% of the body's phosphorus is found in bone.
Why is Phosphorus important?
Inadequate phosphorus intake results in abnormally low serum phosphate levels (hypophosphatemia). The effects of hypophosphatemia may include loss of appetite, anemia, muscle weakness, bone pain, rickets (in children), osteomalacia (in adults), increased susceptibility to infection, numbness and tingling of the extremities, and difficulty walking. Severe hypophosphatemia may result in death. Because phosphorus is so widespread in food, dietary phosphorus deficiency is usually seen only in cases of near total starvation.
How much Phosphorus is enough?
Adults should have 900 mg every day, pregnant women should have 1250 mg (1.25 gramm).

Recommended Dietary Allowance (RDA) for Phosphorus
Babies 0-6 months 100 mg/day
Babies 7-12 months 275 mg/day
Children 1 to 3 years 460 mg/day
Children 4 to 8 years 500 mg/day
Children 9 to 13 years 1000 mg/day
Teenagers 14 to 18 1200 mg/day
Adult 900 mg/day
Pregnant women 1250 mg/day

Phosphorus is a major structural component of bone in the form of a calcium phosphate salt called hydroxyapatite. Phospholipids (e.g., phosphatidylcholine) are major structural components of cell membranes. All energy production and storage are dependent on phosphorylated compounds.
    A number of enzymes, hormones, and cell signaling molecules depend on phosphorylation for their activation.
    The phosphorus-containing molecule binds to hemoglobin in red blood cells and affects oxygen delivery to the tissues of the body.
Phosphorus is found in most foods because it is a critical component of all living organisms. Dairy products, meat, and fish are particularly rich sources of phosphorus.
    The phosphorus in all plant seeds (beans, peas, cereals, and nuts) is present in a storage form of phosphate called phytic acid or phytate.
Food Serving Phosphorus(mg) in serving
Milk, skim 8 ounces 247
Yogurt, plain nonfat 8 ounces 383
Cheese, mozarella 1 ounces 131
Egg 1 large, cooked 104
Beef 3 ounces, cooked 173
Chicken 3 ounces, cooked 155
Turkey 3 ounces, cooked 173
Fish, halibut 3 ounces, cooked 242
Fish, salmon 3 ounces, cooked 252
Bread, whole wheat 1 slice 64
Bread, enriched white 1 slice 24
Carbonated cola drink 12 ounces 44
Almonds 1 ounces 139
Peanuts 1 ounces 101
Lentils 1/2 cup, cooked 356

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