All essential nutrients are necessary to keep our body healthy. Of these, we know about calcium, vitamins and proteins, but phosphorus ( ) is often overlooked. But in case you don’t know, this essential mineral not only boosts our digestive system, but also maintains a healthy heart by controlling the heartbeat. So why is this essential nutrient (phosphorus in the diet) not properly understood.
What is Phosphorus
Phosphorus is a very important mineral for our body, and according to experts, without enough phosphorus, the body cannot function properly. Phosphorus is the most abundant mineral in the human body. In addition to this, phosphorus is very important for bones, and phosphorus is considered an important element for bone health after calcium.
Learn why phosphorus is important to our bodies
Important for the health of teeth and bones
Phosphorus is the second mineral after calcium, and it is necessary to strengthen our bones and teeth. According to the National Center for Biotechnology Information, about 85 percent of the phosphorus in our body is found in our bones and teeth.
2 Control the heartbeat
According to the U.S. National Library of Medicine, phosphorus in the B vitamins helps keep our heartbeats on track. Therefore, it is important to get the right amount of phosphorus in your diet. If we get the right amount of phosphorus in our diet, then we can control our heartbeat.
3 is necessary for digestion
According to research in the Journal of Nutrition, phosphorus-rich foods can improve digestion. And its lack can lead to digestive issues like gas and acidity. Therefore, it is important to include the right amount of phosphorus in your diet so that food is properly utilized in the body for energy production.
4 Also helpful for weight loss
In order to lose weight, it is very important to eat a balanced diet in which all types of minerals are present in the same amount. Nutrition and diabetes research has found that eating foods rich in phosphorus can help reduce appetite and reduce fat. Therefore, eating foods rich in phosphorus is beneficial.
What is the appropriate amount of phosphorus for ordinary people?
According to the U.S. National Library of Medicine, every age group needs a certain amount of phosphorus. Depending on age, our bodies need the following phosphorus daily:
Children under 6 months need up to 100 mg of phosphorus per day.
Children 7 months to 1 year need up to 275 mg of phosphorus.
Children 1 to 3 years old need 470 mg of phosphorus.
Children ages 4 to 8 need up to 500 mg of phosphorus.
Likewise, people ages 9 to 18 should get 1,250 mg of phosphorus per day.
Additionally, adults over the age of 19 should consume up to 700 mg of phosphorus per day.
Now learn about those foods that provide phosphorus in the body.
According to the U.S. National Library of Medicine, you can get a lot of phosphorus by eating these things.
Like whole grains, dried fruits contain high amounts of phosphorus. In addition to this, phosphorus is also present in potatoes, garlic, milk, curd, lentils, kidney beans, rice, oatmeal, sesame seeds, tomatoes, cabbage, and more.
If you like non-vegetables, you can get phosphorus from chicken, salmon, meat, and eggs.