What Does Phosphorus Do For The Body?
Phosphorus is an essential mineral that is found in every cell of the body. It is the second most abundant mineral in the body, after calcium. Phosphorus is essential for many bodily functions, including:
- Building and maintaining bones and teeth. Phosphorus works with calcium to form the crystals that makeup bones and teeth.
- Producing energy. Phosphorus is a component of ATP, the molecule that the body uses to store and release energy.
- Repairing and rebuilding cells and tissues. Phosphorus is needed for the production of new cells and for the repair of damaged cells.
- Supporting muscle function and nerve signaling. Phosphorus is essential for muscle contractions and for the transmission of nerve signals.
- Supporting kidney function. Phosphorus helps the kidneys to filter waste products from the blood.
Phosphorus is also involved in the metabolism of carbohydrates, fats, and proteins. It is also needed for the production of DNA and RNA, the genetic material that controls all cellular functions.
Most people get enough phosphorus from their diet. Good sources of phosphorus include:
- Dairy products, such as milk, yogurt, and cheese
- Meat, poultry, and fish
- Legumes, such as beans, lentils, and peas
- Nuts and seeds
- Whole grains
However, some people may need to limit their phosphorus intake, such as people with kidney disease. People with kidney disease need to be careful not to consume too much phosphorus, as this can put a strain on their kidneys.
How Much Phosphorus Do You Need?
Below are the values of Phosphorus recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 100 mg |
| Infants 7–12 months | 275 mg |
| Children 1–3 years | 460 mg |
| Children 4–8 years | 500 mg |
| Children 9–13 years | 1,250 mg |
| Teens 14–18 years | 1,250 mg |
| Pregnant and breastfeeding teens | 1,250 mg |
| Adults 19 years and older | 700 mg |
| Pregnant and breastfeeding women | 700 mg |
Can You Take Too Much Phosphorus?
Yes, it is possible to take too much phosphorus. This is known as hyperphosphatemia. Hyperphosphatemia is a condition in which the blood phosphate level is too high.
It is most common in people with kidney disease, but it can also occur in people with other health conditions, such as diabetes and hypoparathyroidism.
Phosphorus in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = NR | No data from reliable source |
| Amaranth | 7% |
| Arugula | 8% |
| Basil | 4% |
| Beet | 3% |
| Bok Choy | 3% |
| Borage | 7% |
| Broccoli | 6% |
| Brussel Sprouts | 6% |
| Buckwheat | 27% |
| Cabbage | 10% |
| Carrot | 3% |
| Cauliflower | 4% |
| Celery | 2% |
| Chervil | 1% |
| Chives, Garlic | 5% |
| Cilantro | 4% |
| Cress, Upland | 6% |
| Dill* | 5% |
| Endive | 2% |
| Fennel* | 4% |
| Fenugreek* | 7% |
| Kale | 4% |
| Kohlrabi | 7% |
| Leek | 4% |
| Lettuce | 2% |
| Lovage | NR |
| Mustard | 5% |
| Nasturtium* | 5% |
| Onions | 3% |
| Parsley | 5% |
| Pea | 15% |
| Radish | 11% |
| Shungiku* | 4% |
| Sorrel | 5% |
| Spinach | 3% |
| Sunflower | 18% |
| Swiss Chard | 7% |
| Tat Soi | 2% |
| Tokyo Bekana | 2% |
| Turnip* | 3% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Phosphorus based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Phosphorus
Click here for more information on Phosphorus from the National Institute of Health.
