Phosphorus is an essential mineral that plays a crucial role in various biological processes in the human body. It is the second most abundant mineral in the body, after calcium, and is involved in functions such as bone and teeth formation, energy metabolism, and the regulation of acid-base balance. Here are key aspects of phosphorus:

Functions in the Body:

  1. Bone and Teeth Formation: Phosphorus, along with calcium, is a major component of bones and teeth. It contributes to the structural integrity of the skeletal system.

  2. Energy Metabolism: Phosphorus is a key component of adenosine triphosphate (ATP), which is the primary energy currency of cells. It is involved in energy transfer and storage.

  3. Cellular Structure: Phosphorus is a structural component of DNA, RNA, and ATP. It plays a crucial role in cellular structure and function.

  4. Acid-Base Balance: Phosphorus is involved in maintaining the acid-base balance in the body, helping to regulate the pH of bodily fluids.

  5. Cell Signaling: Phosphorus participates in cell signaling processes, influencing various cellular activities.

Sources of Phosphorus:

Phosphorus is found in a variety of foods, and a well-balanced diet typically provides sufficient amounts. Good dietary sources of phosphorus include:

  1. Dairy Products: Milk, cheese, and yogurt are rich in phosphorus.

  2. Meat and Poultry: Beef, pork, chicken, and turkey are good sources of phosphorus.

  3. Fish: Many types of fish, such as salmon and tuna, contain phosphorus.

  4. Eggs: Eggs, particularly the yolk, provide phosphorus.

  5. Nuts and Seeds: Almonds, peanuts, and sunflower seeds are examples of nuts and seeds high in phosphorus.

  6. Whole Grains: Whole wheat, oats, and brown rice are good sources of phosphorus.

  7. Legumes: Beans, lentils, and peas contribute to phosphorus intake.

Recommended Daily Intake:

The Recommended Dietary Allowance (RDA) for phosphorus varies based on age, sex, and life stage. As of my knowledge cutoff in January 2022, the RDAs for phosphorus are as follows:

  • Children (1-18 years): 500-1,250 mg/day
  • Adults (19 years and older): 700 mg/day