Phosphorus: For the Bone Structure
Phosphorus is important for the formation of bone structure. It is important that the levels of phosphorus and calcium are in balance in the body to let this process happen efficiently. The phosphorus forms the structure of the teeth, bones and cell membranes, it acts as a cofactor for many enzymes in our body and it increases endurance.
The lack of phosphorus causes debility (weakening), mental confusion, speech problems and anemia. It also causes lowered resistance to infection and osteomalacia.
One of the best things about phosphorus is that it is found abundantly in soft drinks and fast food items. Hence eating those burgers and pizzas can also cause some benefits to the health. Apart from that, nuts, fishes and meat products are rich in phosphorus.
The RDA of phosphorus is given below:
| Age | Male | Female |
| 0-6 months | 100 milligrams | 100 milligrams |
| 6-12 months | 275 milligrams | 275 milligrams |
| 1-3 years | 460 milligrams | 460 milligrams |
| 3-8 years | 460 milligrams | 460 milligrams |
| 9-13 years | 1,250 milligrams | 1,250 milligrams |
| 14-18 years | 1,250 milligrams | 1,250 milligrams |
| 19 and above | 700 milligrams | 700 milligrams |
| Pregnant and Lactating - 700-1,250 milligrams |
Overloading of phosphorus causes osteoporosis, arthritis, gout, dental problems and kidney stones.
