How much a person needs phosphorus and why is it needed?
According to the opinion of doctors and the established norms, an adult should consume 1200-1600 mg of phosphorus per day, child up to the first year of life – 300-500 mg during the same period, the child 1 to 3 years – 800 mg, then to 7 years, this rate is increased to 1350 mg, up to 10 years – 1600 mg much-needed phosphorus and adolescents 11-18 years – about 1800 mg per day, pregnant women and nursing mothers – about 1800 to 2000 mg in one day.
The doctors say the fact that during increased mental or physical exertion, the data of the recommended numbers may vary. Important ratio of calcium and phosphorus, which ideally should be 2 to 1.
Phosphorus performs in the human body the function of the so-called energy carrier, providing the strength of the muscles and the mind. It also plays an important role in the absorption of various vitamins, fats and proteins. This chemical element affects muscle contraction and nerve impulses and its deficiency can severely affect the body, triggering osteoporosis and other painful ailments.
Foods that contain phosphorus
In varying degrees, this trace mineral is in almost all foods, but more of:
- whole cow's milk. And digested phosphorus from dairy products are best. For example, the child's body to "suck" up to 90% of the total content;
- chicken meat;
- beef but less than chicken, degrees);
green peas and spinach;
- nuts: hazelnut, walnut, forest species and cashews;
- cereals: barley, oats, buckwheat;
- legumes: soybeans and lentils;
- fruits and vegetables: apples, pears, cucumbers, cauliflower, fresh radishes, celery;
- mushrooms;
in fat and hard cheeses.
Unfortunately, all these foods are very far from fish, cod liver and seafood, but to people who, for example, can't stand the smell of fish, they can help to establish a correct and complete diet.
It should also be remembered that from plant foods are absorbed only 20% of its phosphorus, and also about possibility of "overdose" of the item. The daily maximum may not exceed 4 Gy on the background of the receipt of twice the amount of calcium. By itself, the excess phosphorus in the body a little dangerous, but the imbalance in his relationship with calcium can lead to quite unfavorable consequences.