Phosphorus
Uriia Underhill, B.Sc.
Phosphorus is a mineral that is vital for many functions of
the body. Phosphorus works with calcium to help provide strength to bones and
teeth (Fink, Burgoon, Mikesky, 2011). Phosphorus binds with lipids and forms
phospholipids, which helps to strengthen cell membranes. Phosphorus also has
the ability to turn on and off enzymes through a process called
phosphorylation.
Deficiencies of Phosphorus are rare in the United States
because the food supply is rich in the mineral. Deficiencies from Phosphorus
can include bone pain, bone malformation, and muscle weakness (Fink, Burgoon,
Mikesky, 2011). If you have ingested too much Phosphorus you may notice side
effects such as compromised calcium metabolism and a higher risk of
osteoporosis.
Foods high in Phosphorus are fish, meats, eggs, and nuts.
Some specific food types include beef liver, sunflower seeds, ground beef,
chicken, cooked oysters, almonds, and black beans.
Phosphorus is important for athletes because it may help
prevent fatigue. Some studies have shown the effects of an increased VO2 max as
well as an increase in ventilator anaerobic threshold. It is not recommended
for athletes to take a supplement of Phosphorus because of the already adequate
levels food in current food sources.
References:
Fink, H., Burgoon, L., Mikesky, A., (2011) Practical
Application in Sports Nutrition, (2nd edition, Chapter 7, Minerals)
Jones & Bartlett Learning, Retrieved January 23, 2013
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