Where are magnesium and phosphorous found?
An abundance of magnesium and phosphorus can be obtained from plant and animal food sources, and an explanation of this follows:
- Nuts: Nuts contain phosphorous and magnesium, in addition to other elements such as calcium, iron, copper, selenium, and zinc. Calories, it is recommended to eat one or two handfuls of nuts per day, no more, and among the types of nuts that contain high levels of minerals are almonds and cashews.
- Legumes: such as beans and lentils; contains phosphorus and magnesium in addition to potassium, iron, copper, and zinc. It is also a food rich in fiber and an important source of vegetable protein. White beans, soybeans, chickpeas, and other legumes are rich in minerals.
- Fish: Fish provides a range of minerals. Including magnesium, phosphorus, selenium, potassium, and calcium, it is also a major source of protein and omega-3 fatty acids that are beneficial for heart health, and fish rich in minerals; Salmon, mackerel, tuna, and canned fish with bones are a good source of calcium.
- Milk and yogurt: Milk and yogurt are a good source of phosphorus and magnesium in addition to calcium and potassium. Milk, yogurt, and products made from whole milk contain the same mineral content, but to reduce the number of calories consumed or reduce cholesterol levels, it is recommended to choose low-fat and unsweetened products.
Where is magnesium found?
- Dark chocolate: Dark chocolate is considered healthy, delicious, and also rich in magnesium, as 28 grams of it contains 64 milligrams of magnesium. It also has high levels of iron, copper, and manganese. It provides prebiotics that is food for beneficial gut bacteria, and it is also rich in antioxidants.
- Whole grains: Whole grains include wheat, barley, and oats, in addition to pseudo-grains or grain-like crops such as buckwheat and quinoa. Whole grains are an important source of many nutrients, including magnesium, and they are rich in B vitamins, manganese, selenium, and fiber.
- Banana: Banana is one of the most common types of fruits in the world, and it is known that it contains a high amount of potassium, but it is also rich in magnesium, as a large banana contains 37 milligrams of magnesium, in addition to that, bananas contain vitamin C, manganese, and fiber.
- Green leafy vegetables: Leafy vegetables are healthy and beneficial foods, and many of them contain magnesium, such as spinach, kale, kale, and mustard leaves. For example, one cup of cooked spinach provides 157 milligrams of magnesium, and it is worth noting that Leafy greens are also a good source of many other nutrients such as iron, manganese, vitamin A, vitamin C, and vitamin K.
- Avocado: One avocado contains 58 grams of magnesium, and it is also a source of fats that are beneficial for brain and heart health, and a rich source of B vitamins, and vitamin K, and has a potassium content higher than that found in bananas.
Where is phosphorous found?
Phosphorus can be obtained from most animal and plant food sources, and it is often found in foods that contain calcium, and among its most important sources are the following:
- Poultry and birds: One cup of grilled chicken or turkey, about 140 grams, contains approximately 300 milligrams of phosphorus, and this meat is a rich source of protein, B vitamins, and selenium.
- The meat of internal organs: The meat of internal organs, such as the brain and liver, is an important source of phosphorus, as 85 grams of the cooked bovine brain provides 50% of the daily need for phosphorus for adults, while 85 grams of chicken liver contains 53% of the daily need for phosphorus, and organ meats An important source of vitamin A, vitamin B12, iron and more.
- Seafood: Many plates of seafood is a good source of phosphorus, and cuttlefish, mollusks related to octopus, and squid are among the richest sources of phosphorus, as 85 grams of these foods, after cooking, provide 70% of the daily need for phosphorus. There is also much fish rich in phosphorous such as carp, sardines, salmon, mackerel or mackerel, and others.
- Whole grains: There are many types of whole grains rich in phosphorous. such as wheat, rice, and oats, and whole wheat contains the largest percentage; After it comes oats, and finally rice, but as is the case with seeds and nuts, most of the phosphorus found in whole grains is stored in the form of phytic acid, which is a form of phosphorus that is difficult to digest and absorb in the body.
The body's need for both magnesium and phosphorus
The body's need for magnesium
The following table shows the recommended amount of magnesium for different age groups:
|Dietary Source||quantity||Amount of phosphorus (milligrams)|
|Braised salmon||85 grams||315|
|Braised Halibut||85 grams||244|
|Braised beef||85 grams||179|
|Cooked lentils||half a cup||178|
|Low-fat mozzarella cheese||28 grams||131|
|Whole wheat bread||single slide||68|
|Fortified white bread||single slide||25|
The body's need for phosphorous
The following table shows the recommended amount of phosphorous for different age groups:
|age group||Recommended Amount (milligrams)|
|Infants (0-6 months)||30|
|Infants (7-12 months)||75|
|Children (1-3 years old)||80|
|Children (4-8 years old)||130|
|Children (9-13 years old)||240|
|Females (14-18 years old)||360|
|Males (14-18 years old)||410|
|Females (19-30 years old)||310|
|Males (19-30 years old)||400|
|Females 31 years and over||320|
|Males 31 years and over||420|
|Pregnant women (14-18 years old)||400|
|Breastfeeding (14-18 years old)||360|
|Pregnant women (19-30 years old)||350|
|Breastfeeding (19-30 years old)||310|
|Pregnant women (31-50 years old)||360|
|Breastfeeding woman (31-50 years old)||320|
Functions of magnesium and phosphorous
Magnesium and phosphorus, in addition to calcium, have many biological and cellular functions, and the kidneys have an important role in maintaining the balance of these minerals.
- Magnesium is one of the most abundant divalent ions inside cells, and it also plays an important role in regulating enzyme activity and stimulating nerves in muscles.
- Magnesium boosts the health of the immune system.
- Maintains a stable heartbeat.
- Helps maintain bone strength.
- Helps control blood sugar levels.
- Helps convert food into energy.
- Magnesium helps make new proteins from amino acids.
- Helps produce and repair both DNA and RNA.
- It is an important part of the muscle contraction and relaxation process.
- It helps regulate neurotransmitters that help transmit information from the brain and nervous system.
- Magnesium is involved in many biochemical reactions in cells, the most important of which is the production of adenosine triphosphate, in addition to its role in ionic transport.
Phosphorous provides many health benefits to the body, due to its effect on many systems within the human body, and among its functions are the following:
- Helps muscle recovery after exercise.
- Helps filter and remove waste from the kidneys.
- Promotes healthy nerve conduction throughout the body.
- Helps produce DNA and RNA.
- Helps balance and use B vitamins and vitamin D as well as other minerals such as magnesium, zinc, and iodine.
- Helps regulate the heartbeat.
- formation of teeth and bones; It is the primary function.
- Phosphorous plays an important role in the way the body uses carbohydrates and fats.
- The body needs phosphorus to produce protein for growth and to maintain and repair cells and tissues.
- Phosphorus helps the body produce energy storage molecules adenosine triphosphate, as mentioned above.
- Phosphorous helps keep blood vessels and muscles working.
An overview of magnesium and phosphorus
Phosphorus, magnesium, and calcium make up 98% of the mineral content in the body, depending on weight. Calcium and phosphorus are essential elements for many biochemical reactions in cells, in addition to being key elements for building the skeleton. Without magnesium, many metabolic processes cannot take place. Magnesium plays an important role in helping more than 300 enzymes to bring about a large number of chemical reactions in the body; Such as building protein, regulating blood sugar, and blood pressure, strengthening bones and muscles, and functions of the nervous system. Magnesium has a role as an electrical conductor in the body that is important for muscle contraction and heart rate stability. Magnesium is found naturally in many foods and can also be obtained in the form of nutritional supplements. There are antacids and laxatives that contain magnesium, as we will explain later.
On the other hand, phosphorus is a component of bones, teeth, deoxyribonucleic acid, and RNA, and when phosphorus becomes in the form of phosphorous fat, it enters the formation of the cell membrane structure and the formation of the main energy source for the body called adenosine triphosphate, and phosphorus is added to many Proteins and sugars in the body through a process called phosphorylation, and phosphorus plays a major role in the processes of transcribing genes, activating enzymes, maintaining normal acidity levels in extracellular fluid, and storing energy within cells. It can also be obtained from nutritional supplements.