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Phosphorus: A Mineral Where Doses Matter

Known along with calcium as the “bone mineral,” phosphorus is one of the essential minerals. But the bulk element also fulfills other tasks in the body – and also in agriculture and the food industry.

Essential to life: phosphorus

Like many minerals, phosphorus joins the list of essential micronutrients: we cannot exist without the element. Phosphorus is important for bones and teeth, energy metabolism, and the function of the cell membrane. In order to cover the daily requirement, the German Nutrition Society (DGE) recommends an age-dependent intake of 700 to 1250 milligrams for adults. Seniors need less phosphorus, young people, pregnant women, and breastfeeding women need a little more phosphorus. Equally important is an adequate intake of calcium, because a lack of this mineral promotes the release of phosphorus from the bones. We store around 90 percent of the bulk element there.

Phosphorus in food and the environment

Since phosphorus reacts with other substances, it occurs in food in the form of phosphate and is widespread here. Meat, offal, fish, cheese, nuts (Brazil nuts, peanuts, almonds, etc.), bread, and legumes are rich sources. For example, if you eat protein in the form of a schnitzel, legumes, and a portion of the phosphorus-rich endive salad, you have covered a good part of your daily requirement. Also, because the food industry uses phosphates as an additive in many processes, they can be found in a number of processed products. The soil also contains a lot of phosphate as fertilizer. From there it gets into the groundwater and ultimately into the drinking water.

Can phosphate harm?

Sausage, cola, baby food, canned food, water: there is a lot of phosphorus or phosphate everywhere. According to scientific studies, this can be detrimental to health. Kidney patients must adhere to a strict phosphorus diet, but everyone else should also avoid excessive intake. Phosphate is suspected of damaging the inner walls of blood vessels and thus promoting heart attacks and strokes. The risk of osteoporosis is also said to increase. If you want to be on the safe side here, you should prefer unprocessed food and cook with fresh ingredients yourself: Ready meals and fast food are often real phosphate bombs.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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