Along with the B vitamins, phosphorus is needed to extract energy from food, particularly fats and starches. It is a component of healthy bones, teeth, gums and many other tissues. Phosphorus also helps with kidney functioning and heart regularity. It lessens arthritis pain. But none of this would be possible without proper levels of vitamin D and calcium, which phosphorus needs to function properly.

Other Benefits:

• Speeds up the healing process and puts a stop to calcium loss from injury.
• Helps prevent and treat osteoporosis.
• Helps treat or forestall bone diseases like rickets.
• Prevents stunted growth in children.
• Helps break up and carry away fats and fatty acids in your blood, as well as keeping your blood balanced.
• Works to keep your nerves from feeling frazzled, and your mind alert and sharp.
• Helps stimulate your glands to secrete hormones.
• Keeps your muscles, including your heart, contracting regularly and smoothly.
• Lets you digest two members of the B-vitamin family, riboflavin and niacin.
• Assures transmission of impulses from one nerve to another.
• Keeps your kidneys effectively excreting wastes.
• Gives you stable and plentiful energy.
• Forms the proteins that help all of us reproduce.
• May help block cancer.

Food Sources

The phosphorus in all plant seeds:
• Beans
• Peas
• Cereals
• Nuts

Dietary intake

Adults 800 mg Pregnancy 1.200mg Children(aged 11-18) 1.200mg


There is no known toxicity specific to phosphorus; however, high dietary phosphorus, as is found in a diet with meats, soft drinks, and other convenience foods, can readily affect calcium metabolism. Potential calcium deficiency symptoms may be more likely when the phosphorus intake is very high. A low calcium-to-phosphorus ratio in the diet increases the incidence of hypertension and the risk of colon-rectal cancer.


Symptoms of phosphorus deficiency may include anorexia, weakness, weight loss, irritability, anxiety, stiff joints, paresthesias, bone pain, and bone fragility. Decreased growth, poor bone and tooth development, and symptoms of rickets may occur in phosphorus-deficient children. In adults, as mentioned, a low calcium-to-phosphorus ratio is most likely to generate problems. Osteoporosis (bone resorption) is often brought on by high phosphorus and low calcium intake. Other adult problems include skin disease, tooth decay, and even arthritis.

Those at Risk for Low Phosphorus:

• Those on weight-loss diets of 1,000 calories a day or less
• Pregnant and nursing women
• Those who drink heavily
• Those who consume large amounts of antacids that deplete the bones’ phosphorus supply.

Phosphorus on

A list of [size=150]Vegan Foods Rich in Phosphorus[/size]

See also:
Spices Rich in Phosphorus
Fruits Rich in Phosphorus
Vegetables Rich in Phosphorus
Nuts Rich in Phosphorus
Legumes Rich in Phosphorus
Cereals Rich in Phosphorus

• Helps prevent and treat osteoporosis<---- I thought that only calcium can do this…
• May help block cancer.<— I should take lots of phosphorus… I am really afraid of cancer
The phosphorus in all plant seeds:<— Eating lots of this is no sweat… are sweetened beans healthy? brittles?
• Beans
• Peas
• Cereals
• Nuts