Phosphorus
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Phosphorous, a mineral, helps build strong bones and teeth. Phosphorous is also involved in the release of energy from fat, protein, and carbohydrates during metabolism, and in the formation of genetic material, cell membranes, and many enzymes.
According to recent USDA surveys, the intake of phosphorous by women 35 to 50 years of age and men 19 to 50 years of age averaged above their RDA. Average phosphorous intake by women 19 to 34 years of age was about 1,000 milligrams per day.
A good food source of phosphorous contains a substantial amount of phosphorous in relation to its calorie content and contributes at least 10 percent of the U.S. Recommended Dietary Allowance (U.S. RDA) for phosphorous in a selected serving size. The U.S. RDA for phosphorous is 1,000 milligrams per day.
Phosphorous is lost in cooking some foods even under the best conditions. To retain phosphorous:
- Cook foods in a minimal amount of water
- Cook for the shortest possible time
- Roast or broil lamb, veal, pork, and poultry
Beef keeps the same amount of phosphorous regardless of cooking method
Where you get phosphorous: Milk, meat, poultry, fish, eggs, whole grains, seeds and nuts.
DRI or RDA: 800 mg to 1,200 mg for adults.
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