Phosphorus - alvityl

Everything you need to know about minerals

Along with calcium and magnesium, phosphorus is one of the bone-building minerals. It therefore plays an important part. On entering into the composition of ATP (body energy substance), phosphorus is involved in energy management.

Rich foods

Many foods are rich in phosphorus, which explains the very low risk of deficiency.

Phosphorus-rich foods, per 100g*	Phosphorus content
Semi-skimmed long-life milk	85,7 mg
Whole rice	83 mg
Oat flakes	61,5 mg
Dark chocolate 40% cacao	162 mg
Milk chocolate	182 mg
Cooked pumpkin	15,8 mg
Strawberry	21,9 mg
Almonds	508 mg
Hazelnuts	425 mg
Chicken	324 mg
Ham	412 mg
Cooked lentils	164 mg
Boiled egg	172 mg
Soft butter	24 mg
Cooked spinach	56 mg
Brussels sprouts	56 mg
Green beans	27 mg
Apricot	16,6 mg
Sunflower seeds	622 mg

Phosphorus is a mineral which is not much talked about. However, it plays many roles in the body, notably in bone maintenance.
The body contains about 700 mg of phosphorus, 85% of which is found in bones and teeth combined with calcium (in the form of hydroxyapatite). The rest is used in the composition of phospholipids (a type of fat), major constituents of cell membranes.
Calcium and phosphorus therefore form a tightly bonded pair to ensure good bone growth and strength.

Roles

Structural role for bones and teeth : combined with calcium, it is used to construct and maintain bones and teeth.

Energy management : being a major constituent of ATP (the body's energy molecule):

It helps maintain bones and teeth.
It is involved in energy metabolism.
It helps ensure normal function of cell membranes.

Requirements

As with calcium, the Reference Nutrient Intakes (RNI) for phosphorus need to be increased during growth, pregnancy and breast-feeding and also in athletes.

RNI (Reference Nutrient Intakes) table for phosphorus :

Age / Condition	RNI for phosphorus
Children aged 1 to 3 years old	360 mg
Children aged 4 to 12 years old	450 à 830 mg
Adolescents 13 to 19 years old	800 à 830 mg
Men	750 mg
Women	750 mg
Pregnant women (> 3rd trimester)	800 mg
Breast-feeding women	850 mg
Elderly people	750 à 800 mg