What is phosphorus?
It exists in two basic forms: white and red phosphorus; nevertheless, it is never found as a free element on Earth due to its strong reactivity. It has a concentration of roughly one gram per kilogram in the Earth’s crust (compare copper at about 0.06 grams). Phosphorus is commonly found in minerals. Therefore, phosphorus is a vital element for life, and it is mostly obtained through phosphates, which are molecules containing the phosphate ion, PO43. Phosphates are found in DNA, RNA, ATP, and phospholipids, which are all important components of cells.
functions of phosphorus:
- One of the functions is to develop and maintain the health of our bones and teeth.
- It aids in the production of energy in our bodies
- Maintain a healthy pH balance, produce our genetic material (DNA and RNA), and aid in the delivery of oxygen from red blood cells to the body.
- It makes up the structure of our cells.
- keep the healthy function of our nerve and brain.
- It helps oxygen delivery in our body.
Sources of phosphorus:
- Meat
- Fish
- Poultry
- Eggs
- Milk
- Processed foods (including soda pop)
How much it do I need per day?
The amount of phosphorus you require each day varies depending on your age, gender, and life stage. The DRV for healthy individuals (over the age of 18) is 550 mg of phosphorus per day, including during pregnancy and breastfeeding. So, we can receive adequate phosphorus from a number of items in our diets.
How much it exists is in these foods?
- Skimmed milk(200ml) 33%DRV
- Can of sardines (90g) 85%DRV
- Cooked tofu (100g) 49% DRV
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