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1669, Phosphorus Discovered

The Following Content Provided by my Business partner USANA, The Cellular Nutrition Company.


Phosphorous is easily supplied in adequate amounts in a typical diet. Phosphorous is necessary for optimal bone health, but its intake must be balanced with dietary calcium. Too much phosphorous can impair calcium absorption and negatively affect bone health.

National Health Surveys (NHANES) have consistently shown Americans to be adequate in phosphorous across all age groups. Some age groups average almost twice the recommended amount. Since calcium intake in Americans is generally not adequate, adding more phosphorous to the products would simply create even more of an imbalance than exists already.

Individuals who are concerned about their phosphorous intake should consult a dietitian or physician about whether it is necessary to add additional phosphorous sources to their diet.

The Following Content Provided by: The University of Maryland Medical Center

Next to calcium, phosphorus is the most abundant mineral in the body. These 2 important nutrients work closely together to build strong bones and teeth. About 85% of the body's phosphorus is in bones and teeth. Phosphorous is also present in smaller amounts in cells and tissues throughout the body. Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It also helps reduce muscle pain after a workout. Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.

Phosphates (phosphorus) are used clinically to treat the following:

Hypophosphatemia, low levels of phosphorus in the body

Hypercalcemia, high blood calcium levels

Calcium-based kidney stones 

These conditions require a doctor's care.

Phosphates are also used in enemas as laxatives. Most people get plenty of phosphorus in their diets. Sometimes athletes use phosphate supplements before competitions or heavy workouts to help reduce muscle pain and fatigue, although it is not clear how much it helps or if it improves performance.

Because of the potential for side effects and interactions with prescription and non-prescription medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Too much phosphate can be toxic. It can cause diarrhea and calcification (hardening) of organs and soft tissue, and can interfere with the body's ability to use iron, calcium, magnesium, and zinc. Athletes and others taking supplements that contain phosphate should only do so occasionally and with the guidance and direction of a health care provider.

Nutritionists recommend a balance of calcium and phosphorus in the diet. The typical Western diet, however, contains roughly 2 to 4 times more phosphorus than calcium. Meat and poultry contain 10 to 20 times as much phosphorus as calcium, and carbonated beverages can have as much as 500 mg of phosphorus in one serving. When there is more phosphorus than calcium in the body, the body will use calcium stored in bones. This can cause osteoporosis (brittle bones) and lead to gum and teeth problems. A balance of dietary calcium and phosphorus can lower the risk of osteoporosis.

Complete article can be Read Here.

The Following Content Provided by: Organic Facts

10 Amazing Benefits Of Phosphorus
The health benefits of phosphorus include healthy bone formation, improved digestion, regulated excretion, protein formation, hormonal balance, improved energy extraction, cellular repair, optimized chemical reactions, and proper nutrient utilization. The health benefits of phosphorous make it an important constituent of any diet.

Phosphorus is an important constituent of human bones, meaning that it would be impossible to function normally without an adequate amount of this mineral in the body. In fact, phosphorus is regularly noted as the second most profuse mineral in the human body, and is the second most important element when it comes to maintaining bone health and integrity, behind calcium.

Bone Formation: Phosphorus is a vital part of the growth process, as well as the maintenance of bones and teeth. 

Digestion: Phosphorus plays an important role in facilitating effective digestion in the human body.

Excretion and Urination: Phosphorus plays an important role in keeping the kidneys healthy.

Weakness: Phosphorous has the ability to remove minor health problems like muscle weakness, numbness, fatigue and similar ailments.

Brain Function: Since phosphorous is an essential element found around as well as inside the cells of the brain, it is obviously responsible for important functions.

Protein Formation: Phosphorus is one of the most important element in the creation of proteins, which further help in the process of reproduction.

Cell Repair: Phosphorus also contributes to the repair process and maintenance of various body cells which suffer from daily wear and tear.

Hormone Balance: The health benefits of phosphorus may be considered vital for regulating the balance of hormones in the human body.

Energy Extraction: Phosphorus aids in the process of energy extraction by stimulating the process of metabolism of different nutrients.

Chemical Reactions: Phosphorus acts as a participant or co-factor in a number of chemical reactions taking place inside the body. 

The complete article can be Read Here.

The Following Content Provided by: WHFoods.

Acid-Base Balance
In order for us to stay healthy, different parts of our body need to maintain very specific levels of acidity. In science terms, acidity level is referred to as pH. A conventional pH scale runs from 0 - 14, where "0" is defined as the most acidic level, "14" is defined as the least acidic (or most alkaline or basic) level, and "7" is defined as neutral. Since the pH of pure water is close to 7, and since our bodies are approximately 60% water, many of the pH levels in our body fall near the "7" level. In addition, many of the enzymes in our body are designed to work at this same pH level. The pH of our blood, for example, typically ranges from 7.35-7.45. The pH of our saliva usually ranges from 6.2 - 7.4. Only in very special places—like our stomach—does the pH level get quite low. (Prior to eating, the pH level in our stomach is usually 2.5 or below.) And there is no place in our body where pH shifts to its uppermost levels. In general, a simple summary of this pH information would be that it's extremely important for our body fluids to maintain their appropriate pH, and more often than not, appropriate pH falls somewhere near a neutral level of 7.0.

Phosphorus is one of the key nutrients our body uses to maintain proper pH. In fact, the phosphorus buffer system is one of the three major ways we balance pH in our body (the other systems being the bicarbonate and protein buffer systems). More specifically, when pH gets too low (the same as too acidic), hydrogen phosphate works to neutralize some of this acid, shifting pH back toward neutral. When pH gets too high (or too "basic"), dihydrogen phosphate works in the same way to pull pH back down toward balance. The fact that two closely-related phosphorus-containing compounds can have such opposite effects on pH doesn't necessarily seem to make sense on the surface. Regardless, luckily this process is occurring moment by moment throughout our body.

Like the role of dietary phosphorus in support of ATP, the role of dietary phosphorus in support of acid-base balance does not appear to require any special meal planning or food selection under most ordinary circumstances. (However, circumstances like end-stage kidney disease would be a different matter and might require special steps with phosphorus-containing foods.) When the National Academy of Sciences (NAS) determined the adult Dietary Reference Intake (DRI) for phosphorus of 700 milligrams, it did not do so based on observations about problematic pH balance at nearby intake levels. So as a general rule, believe that you can supply your body with the phosphorus it needs to maintain a healthy pH balance by eating a balanced variety of whole, natural foods that we profile on our website.

The complete Article Can Be Read Here

The following Content Provided by: Linus Pauling Institute

Bioavailability The phosphorus in plant seeds (beans, peas, cereals, and nuts) is present in a storage form of phosphate called phytic acid or phytate. Only about 50% of the phosphorus from phytate is available to humans because we lack enzymes (phytases) that liberate phosphorus from phytate (10). Yeasts possess phytases, so whole grains incorporated into leavened breads have more bioavailable phosphorus than whole grains incorporated into breakfast cereals or flat breads (6). Because reducing dietary phosphorus absorption may benefit individuals with impaired kidney function who are at risk of hyperphosphatemia (serum phosphorus at or above the high-normal range), protein sources of phosphorus in grain-based vegetarian diets may be preferred over meat-based diets (11). Table 2 lists a number of phosphorus-rich foods, along with their phosphorus content in milligrams (mg). For more information on the nutrient content of food, search USDA food composition database.

The Complete Article Can Be Read Here.

Suggested Food Choices:


Scallops with Hazelnuts and Warm Sun Gold Tomatoes

- ¼ cup coarsely chopped skin on hazelnuts

- 3 Tbsp olive oil, divided

- kosher salt, freshly ground pepper

- 1 ½ lb large sea scallops, side muscle removed, patted dry

- 1 pint Sun Gold or grape tomatoes

- 1 small shallot, finely chopped

- 1 Tbsp white wine vinegar

- 2 Tbsp fresh tarragon leaves

Recipe Provided by: European Café, Chef Hermann


Black Cod with Swiss Chard, Olives, and Lemons

- 1 lemon, stem removed

- ¼ tsp. coriander seeds

- ¼ tsp. cumin seeds

- 2 Tbsp. olive oil, divided

- 4- 4oz pieces skin on black cod fillet

- kosher salt and freshly ground black pepper

- 1 garlic clove, chopped

- ¼ tsp (or more) crushed red pepper flakes

- 2 large bunches Swiss chard (about 1 ½ lb total), ribs and stems removed, leaves torn

- 2 Tbsp. oil-cured black olives, pitted, sliced

Recipe Provided by; European Café, Chef Hermann

Crimini Mushrooms

Mushroom Tortilla

- 6 Tbsp. extra-virgin olive oil, preferable Spanish, plus  
  more for brushing

- ½ small red onion, thinly sliced

- Salt and Pepper

- ¾ pound Cremini mushrooms, cut into ½ inch pieces

- ¼ cup coarsely chopped flat-leaf parsley, plus more for    

- 8 large eggs

Recipe Provided by: European Café, Chef Hermann

Pumpkin Seeds

Cherry Summer Slaw with Verjus and Wild Ramp Dressing
- Cabbage

- Radicchio

- Red bor kale

- Fennel

- Granny smith apple

- Wild ramp bulbs

- Lemon

- Wild ramp infused olive oil

- Verjus

- Fennel seeds

- Dried cherries 

- Raw pumpkin seeds

- Wild ramp blossoms

Recipe Provided by: “The Intentional Minimalist”

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