Hol3 Explained: Phosphorus
By: Charlotte Miller
Phosphorus’s role in the body and phosphates in food:
What is phosphorus? Phosphorus is a major mineral in the body- the second most abundant mineral behind calcium. Deficiencies are rare, which could be why phosphorus is not a popularly discussed mineral in dietary conversations. The recommended amount of phosphorus is around 1250mg per day. You may have heard of phosphates, which are the dietary version of phosphorus. In its’ organic form, phosphates are helpful for the body and act metabolically to get energy from nutrients; however, in an inorganic form, phosphate has been artificially added and can therefore be harmful and cause kidney problems (Watanabe, Barretti, & Caramori’s 2018).
In Sizer, Whitney, & Piché’s nutrition book, they review Phosphorus's functions:
Major Roles of Phosphorus
Bone and teeth formation
Bone structure
Phosphorus is mainly found here
Part of genetic code - DNA and RNA
Tissue growth and renewal
Metabolic functions
Gets energy from nutrients
Releases energy during the metabolism of nutrients
Cell structure
Maintains cell membrane
In Watanabe, Barretti, & Caramori’s 2018 article they review phosphates in food:
Foods Rich in Organic Phosphates (dietary phosphorus)
Milk/dairy products
Animal proteins
Sunflower seeds
Grains
Foods Rich in Inorganic Phosphates (phosphate additives)
Soda
Processed meat
Frozen food
Cereals
Processed cheese
Instant products (microwavable meals)
What are phosphate additives?
Mainly in processed foods
Maintain the texture of food
Enhance flavors
Increase the shelf life of food
Prevents food from spoiling easily
“Nutritional labels do not indicate phosphate quantities in foods” (Watanabe, Barretti, & Caramori’s 2018).
Look for ‘PHOS’ in the ingredients section of your food product’s nutritional label to limit the intake of phosphate additives
Reference List:
Sizer, F. S., Whitney, E. N., & Piché, L. A. (2020). Nutrition: Concepts and controversies (15th ed.). Toronto, Ontario: Nelson.
Watanabe, M., Barretti, P., & Caramori, J. (2018). Attention to Food Phosphate and Nutrition Labeling. Journal of Renal Nutrition, 28(4), e29–e31. https://doi.org/10.1053/j.jrn.2017.12.013