Phosphorus
Minerals & trace elements
The partner of calcium in bone, and the P of ATP — the energy currency of every cell.
In seeds it is stored as PHYTATES, the molecule of the “What slows things down” line: what makes it poorly available is exactly what blocks iron and zinc. Soaking, sprouting and sourdough free all three at once.
Effects and benefits
Bones, teeth, energy, membranes: it is everywhere, and shortage is rare. What worries today is rather excess, that of the phosphates added to processed foods, absorbed almost completely.
It contributes to normal energy-yielding metabolism, to the normal function of cell membranes and to the maintenance of normal bones and teeth (Regulation 432/2012). It also forms the backbone of DNA and RNA.
Phosphorus from additives, E338 to E452, is absorbed at 80 to 100%, against 40 to 60% for that of seeds; in people whose kidneys work poorly, it is the one that weighs (Calvo and Uribarri, 2013).
EFSA sets the adequate intake at 550 mg a day for an adult, and 640 from 15 to 17 (EFSA, 2015).
Sources: EU Regulation 432/2012 · Calvo and Uribarri, AJCN, 2013 · EFSA, 2015
Where to find it (29)
- African rice
- Almond
- Amaranth (grain)
- Bambara groundnut
- Black chickpea
- Black rice
- Black soybean
- Brazil nut
- Brown rice
- Cashew
- Chickpeas
- Cocoa
- Flageolet / borlotti bean
- Green / brown lentil
- Hemp seeds
- Lablab bean
- Lima bean
- Nutritional yeast
- Oats
- Pine nut
- Pumpkin seeds
- Quinoa
- Red rice
- Sesame seeds
- Soybeans / edamame
- Sunflower seeds
- Urad bean
- White bean
- Whole wheat