The Wombsister Education Article: The importance of Phosphorus during pregnancy & postpartum
A key component in prenatal health - The game changer
Phosphorous is the second most plentiful mineral present in the body, and virtually 85% of it is found in the bones. Phosphorous is key to numerous bodily functions such as cellular repair, tissue repair, nerve functioning, blood clotting, muscle movement, as well as kidney function. Furthermore, it is crucial for the proper development of teeth and bones. Phosphorous plays an essential structural role in the cell membrane and nucleic acids too.
Phosphorus is mandatory for the right development of your child’s teeth and bones. Along with Vitamin D and calcium -Phosphorus formulates the foundation of health in your infant. It is key to maintain an equilibrium between all three nutrients. A deficiency of any one of these can cause grave changes to a growing baby.
As easy as it is to find in your daily diet, it may not be as easy to consume for those suffering from morning sickness and Hypermesis- Our recommendation is taking liquid phosphorus that is FAST ACTING and proven to work.
Worldwide Wombsisters are claiming this liquid phosphorus is treating their severe nausea and other pregnancy symptoms such as Depression, Anxiety, Reflux, Heart Burn, Fatigue and more.
It is an Essential
Phosphorus is an essential, required to keep you from feeling tired and fatigued during the pregnancy. This mineral is needed to maintain a healthy heart rhythm and proper clogging of blood. During pregnancy your body’s need for phosphorus increases. A lack of it in your diet can lead to irritability, loss of appetite and bone and joint pain. A severe deficiency can even cause depression.
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Recommended Daily Intake of Phosphorus in Pregnancy
Phosphorous and pregnancy go hand in hand due to the various functions it supports. Pregnant women who are 19 years or older in age require approximately 700 mg per day. Women who are younger than 18 age would require 1,250 milligrams per day. The requirement remains standard throughout adulthood and being pregnant or breastfeeding does not change the requirement. Your body would absorb lesser phosphorus if calcium levels are spiking, and vice versa. Vitamin D is essential for the absorption of both.
Phosphorus Deficiency During Pregnancy
Deficiency of phosphorus is denoted as hypophosphatemia. Hypophosphatemia arises when phosphorus volumes in your blood fall too low. This causes your energy to drop. It can lead to fatigue, muscle weakness, and low tolerance to exercise. Insufficient phosphorus concurring with dropped levels of calcium and vitamin D can lead to weakened, and softer bones over extended periods of time. It can cause muscle and joint pain. Phosphorus levels are firmly controlled by the body. Very low levels could be a sign of some other disorder like diabetes. Certain medication can be inhibitors of phosphorous absorption in the body like insulin, antacids, anticonvulsants, corticosteroids, and ACE inhibitors.
It regulates metabolism
One of the key roles of phosphorus in the body is to regulate metabolism and turn food into energy. During pregnancy, your body needs more energy to help cope with the rapid changes occurring. Adequate amounts of phosphorus in your diet will ensure that you have regulated metabolism and the food is properly utilized by your body.
It is Indispensable for the Growth of the Baby’s Brain
Phosphorus and calcium together are responsible for the correct development of the babies nervous system. It also improves brain development and cerebral activity. Nevertheless, it is to maintain a balance and not have too much phosphorous.
It Helps Ready the Baby’s Digestive System
Phosphorous is an essential mineral which is needed by your growing baby during gestation to make their internal organs. It aids the body to integrate all the nutrients. It is also required for the development of the digestive system by increasing the gastric secretion of your babies body and readies it for excretion. Phosphorus is important for preparing your baby to work autonomously after they are born.
Foods with Phosphorus
1. Rice Bran
Rice bran is commonly used for making a wide range of baked goods such as breads, muffins and cookies. This high fiber food is also used in breakfast cereals. It is an excellent source of this mineral with 100 gm of rice bran having 1677 mg Phosphorus.
2. Pumpkin Seeds and Squash Seed
Pumpkin and squash seeds have been regarded as some of the best sources of minerals and other nutrients for a long period of time. The roasted seeds are often added to green salads and sautéed vegetables while they are eaten as snacks as well. The seeds are also added to cakes and cookies to enhance their flavor and taste. Hundred grams of these seeds has 1172 mg phosphorus.
Sunflower seeds are highly regarded and popularly used for various purposes all over the world for their tender texture and nutty taste. These seeds are rich in phosphorus as well as many other nutrients like vitamin E and magnesium. The phosphorus content in 100 gm sunflower seeds is 1158 mg. The roasted seeds can be added to various fish and chicken dishes as well as to mixed green salads.
4. Wheat Germ
Toasted wheat germ is a highly nutritious food and an excellent source of phosphorus. There is 1146 mg phosphorus content in 100 gm of roasted wheat germ. It can be eaten as a snack or can be added to salads, cereals and desserts to enhance their flavor and taste.
5. Sesame Seed
Sesame seeds are highly regarded for their nutty taste and rich nutritional value. Each 100 gm of these seeds contain 774 mg phosphorus, making it a great source for the essential mineral. Sesame seeds are used as the main ingredient for making sesame butter or tahini. They are also added to homemade baked foods like muffins, cookies and bread. Sesame seeds are added to various chicken and vegetable dishes as well.
6. Watermelon Seed
Watermelon seeds are highly nutritious with their rich vitamin and mineral content. These seeds contain 750 mg phosphorus per 100 gm. Watermelon seeds are generally consumed as snacks after roasting them properly. Their nutty taste makes them suitable to be added to various baked foods.
7. Brazil Nut
Brazil nuts are very popular for their delicious taste and high nutritional value. These nuts are a good source of phosphorus with 100 gm of Brazil nut containing 725 mg of the essential mineral. Roasted Brazil nuts are commonly eaten as snacks. They are also added to cakes, cookies, chocolates, salads as well as various soups and vegetable dishes.
8. Oat Bran
It is another excellent source for phosphorus with 100 gm of oat bran containing around 700 mg of the essential mineral. Like rice bran, oat bran is used for preparing a wide range of baked food items such as muffins, breads, cookies and muffins. It is also used in breakfast cereals.
Soybeans are highly nutritious and are used in various different foods in different forms. Roasted soybeans are rich in various vitamins and minerals with each 100 gm serving containing 649 mg phosphorus. They are popularly consumed as snacks and are also added to soups and vegetable stews.
10. Flax Seeds
Flax seeds are packed with numerous essential nutrients like omega-3 fatty acids, vitamin B1, fibers, magnesium and phosphorus. Flax seeds have 642mg phosphorus content in each 100 gm serving. These seeds are often ground to be added to cakes, cookies and muffin. They can also be added to other baked foods like casseroles, pizza crusts and dinner rolls.
Bacon is a highly nutritious food with high vitamin B3, selenium and phosphorus contents. A 100 gm serving of bacon provides around 591 mg of phosphorus. However, it also has high cholesterol levels, making it unsuitable for individuals with high risk of various cardiovascular diseases.
12. Cashew Nut
The sweet taste, delicate flavor and high nutritional value of cashew nut make it one of the most popular nuts all over the world. There is 593 mg of phosphorus in each 100 gm of this nut. It is consumed both raw and roasted as a snack. Cashew is often added to stir-fried dishes and salads for enhancing their taste and flavor. It is also the main ingredient in the delicious nut butter.
13. Pine Nut
The edible seeds of various pine species are known as pine nuts. They have high phosphorus content with each 100 gm of pine nuts having 575 mg of the essential mineral. These nuts can be eaten raw or roasted as a snack. They are added to various meat, fish and vegetable dishes as well as baked foods and salads.
Almonds contain 484 mg phosphorus per 100 gm serving. Although commonly referred to as nuts, they are the seeds of the almond fruits. Like many other nuts and seeds, whole almonds can be consumed raw or roasted as a snack. Additionally, they are used for preparing various foods from baked goods to salads. Almonds are often shredded before they are added to various dishes.
Peanuts have many health benefits to offer with their high nutritional value. There is 376 mg phosphorus in 100 gm of these nuts. Peanuts can be sprinkled on sautéed vegetable and chicken dishes as well as salads for enhancing their taste and flavor. Peanuts are also used in various beverages and baked foods.
Summer and winter squash
Nuts and Seeds
High Phosphorus Foods
Milk and Dairy Products
Cheese (especially Swiss cheese and mozzarella cheese)