This week I am showcasing Phosphorus. It is a mineral that you will not find in your multi-vitamin and mineral supplement because it is considered that we obtain sufficient through our diet.
Phosphorus and bone health
However there are some interesting facts about phosphorus that makes it worth taking a closer look at. Many women as they approach the menopause will begin to supplement with additional calcium to prevent bone loss and take up weight bearing exercise such as walking and yoga. However, very few women realise that phosphorus is also very important for bone health and without it calcium is less effective.
Clinical studies have shown that calcium supplementation without enough phosphorus may actually lead to bone mass reduction. Although most calcium supplements are combined with Vitamin D to assist absorption, trials have shown that with the addition of phosphorus bone fractures in high-risk patients was reduced by 43% within 18 months.
What is phosphorus?
Phosphorus is an essential mineral usually combined with oxygen as a phosphate. Most phosphate in the body is found in our bones. But, phosphate containing molecules, (phospholipids) are also important components of cell membranes and lipoprotein particles such as HDL (healthy cholesterol) and LDL (lousy cholesterol). A small amount of phosphate plays a role in many of our biochemical reactions including the production of our essential fuel ATP (adenosine triphosphate) and the formation of red blood cells.
What are the signs of a phosphorus deficiency?
Deficiency is rare in a person with a normal diet. Alcoholics however are at risk as are people who are constantly taking antacids because of the aluminium content in some brands. Osteoporosis sufferers who are heavily supplementing with calcium are also at risk of deficiency and it is usually recommended that they take phosphorus at the same time.
The far bigger risk with phosphorus is the amount we are consuming in processed foods such as soft drinks. A diet high in phosphorus may decrease the absorption of other minerals such as iron, copper and zinc.
Phosphoric acid for example in soft drinks has been linked to kidney stones in some trials and certainly people with kidney disease should avoid taking in any food or drink that a
What are the best food sources of phosphorus?
Sufficient phosphorus is found in a diet that includes plenty of protein rich foods such as turkey and other poultry and meats.
Dairy products are rich in the mineral and eating beans regularly will also provide good amounts.
Vegetarians need to include plenty of whole grains and nuts in their diet to ensure that they obtain sufficient phosphorus.
You can find the posts on the other major nutrients we need in the Health Column Directory: https://smorgasbordinvitation.wordpress.com/smorgasbord-health-column-news-nutrients-health-conditions-anti-aging/
©sally cronin Just Food for Health 1998 – 2018
My nutritional background
I am a qualified nutritional therapist with twenty years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines and posts here on Smorgasbord.
You can find all my books here with links to Amazon: https://smorgasbordinvitation.wordpress.com/my-books-and-reviews-2018/
Thanks for dropping by and I hope it has given you something to think about..