Phosphorus

phosphorus

Benefits:

  • Helps to build strong bones and teeth.
  • Assists to the release of energy from food.

Deficiency:

  • Rare as phosphorus is available in many foods.          –

Toxicity:

  • Phosphorus has very low toxicity but symptoms of very high doses, commonly delivered by supplements, include diarrhoea and stomach pain.
  • Consuming large amounts of phosphorus for a long time can reduce the amount of calcium in the body.

Examples of dietary sources include:

  • Usually foods which contain calcium also contain phosphorus.
  • Examples of food sources of phosphorus include: red meat, dairy foods, fish, poultry, bread, brown rice, oats, green peas, broccoli, potatoes, almonds, milk and dairy products, eggs.

Reference Nutrient Intakes (approximate values for adults):

  • 550 mg a day for men
  • 550 mg a day for women

 

Bibliography:

 

British Nutrition Foundation., 2016. [online]. Available from: https://www.nutrition.org.uk/

Harvard Health Publications., 2009. Listing of vitamins. [online]. Available from: http://www.health.harvard.edu

National Health Service. 2016. [online]. Available from: http://www.nhs.uk/pages/home.aspx

Department of Health. 1991. Dietary reference values for food energy and nutrients for the United Kingdom. London: The Stationery Office.

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