Kac Para Yarismasi

Arthritis Diet and Exercises

Phosphorous & Magnesium: the Calcium co-workers

Anybody who studied biochemistry knows very
well how central phosphorous is in our metabolism. It is the main tool our cells use to turn
on or turn off enzymes, by phosphorylating or de-phosphorylating them; it is our main
energetic currency as part of ATP; it is a necessary building block of our DNA; and it
is a component of phospholipids that are used to build the membranes of all our cells. It is of course also an electrolyte that is
needed to maintain electrochemical gradients and acid-base balance, and together with calcium,
it forms the hydroxyapatite crystals that strengthen our bones and teeth. Indeed, 85% of the body’s P is in found
in our skeleton. Undoubtedly, phosphorus is a very important
essential mineral, without which life would not be possible. In our western diets, however, the problem
with phosphorus is almost always a problem of excess, mainly because its absorption is
relatively high, around 70%, and because phosphorus is widely available in both animal and plant
food. Milk and dairy products, nuts and seeds, meat
and fish, and whole grains are all rich sources of phosphorous. On top of that, many fertilizers used in agriculture
contain phosphorous, which is eagerly uptaken by fruits and vegetables. But there’s more. Phosphoric acid and polyphosphates are widely
used as food additives with many different functions, such as antioxidants, flavor enhancers,
thickeners, and moisture keepers. They are used in many cheeses, baked goods,
meat products, especially cured meats and cold cuts, and to stabilize flavor in many
soft drinks, especially cola beverages. As a result of all this, it is not uncommon
to get two or three times as much phosphorus as we need. To make things worse, our calcium intake is
on average slightly below the RDA, while ideally, our phosphorous intake should be matched by
calcium in a 1 to 1 ratio, meaning 1 gram of calcium for every gram of phosphorous. Unfortunately, our average phosphorous intake
is more than three times the one of calcium. And this is a problem for a variety of reasons. First of all, phosphorus interferes with calcium
absorption. Then, it has an acidifying effect, which may
lead to increased calcium utilization as a buffer and its subsequent excretion. But above all, high phosphorus levels induce
secretion of parathyroid hormone to maintain homeostasis, because this hormone will induce
urinary excretion of excess phosphorus. But as we already know, parathyroid hormone
does many other things, for example, it transfers calcium from our bones to our bloodstream. Thus, chronically elevated levels of phosphorus
not matched by an adequate calcium intake will result in decreased calcium absorption,
increased calcium excretion and bone calcium depletion. What we can do to avoid this, is balance phosphorus
rich foods with adequate calcium, and keep an eye on extra sources of phosphorus especially
in the form of food additives. Magnesium is another major mineral that works
together with calcium and phosphorus in strengthening the structure of our bones, but it does a
lot more than that. Together with calcium, magnesium is needed
for nerve transmission, heart beat regulation and muscle functioning. It is needed by more than 300 enzymes, many
of which are involved in energy metabolism, meaning the metabolic pathways to extract
energy from the nutrients. About half of our magnesium is located in
our bones, 1% circulates in the bloodstream, and the remaining magnesium is inside our
cells, especially muscles, heart, and liver. We need approximately half as much magnesium
as calcium. Although overt deficiencies are rare, magnesium
intake is often suboptimal. This may lead to high blood pressure, heart
arrhythmias, general weakness, and increased risk of osteoporosis, type II diabetes and
cardiovascular disease. It has been observed that in areas where drinking
water is rich in magnesium, there is a lower incidence of sudden death from heart failure,
possibly because an adequate magnesium supply makes it easier to stop coronary arteries
spasms once they start. Better have some magnesium around, don’t
you think? Plant products are our best sources of magnesium:
nuts and seeds, many vegetables, whole grains, and some fruits. To a lesser extent, animal food also contributes
to our magnesium requirements. Snails are an exceptionally rich source of
magnesium. Finally, some hard waters can be rich in magnesium.

5 thoughts on “Phosphorous & Magnesium: the Calcium co-workers

  1. Thank you doctor very good information I am mahdy malkawi from Jordan students nutrition and food technology engineering

  2. Considering the balance between calcium and phosphorous (2 gr to 2 gr or 3 gr to 3 gr) and magnesium and calcium (1gr to 2gr or 1,5 gr to 3 gr), we need at least getting 1gram of magnesium per day. NOT so easy to be absorbed! Ci vuole una bella integrazione giornaliera di almento 0,5 grammi, sì sì sì! 😉

  3. grazie mille…è un po' difficile però capire come variare la dieta nonostante le tue indicazioni…non so se sia corretto fare un dosaggio di tali elettroliti per capire se dieta va in qualche modo variata…altra cosa che non capisco tanto è il problema però dei calcoli di calcio a livello biliare e renale…dici che ne assumiamo poco molto probabilmente e quel poco lo usiamo male quindi? ho letto anche il post sul ferro e anche lì qualcosa non mi è chiaro…quando parli anche del calcio…sarà ma il bilancio degli elettroliti è argomento per me da sempre complicato…

  4. Can you please do a trough review of mushrooms and all the benefits. I started eating regular white button mushrooms and initially i did not feel anything but after some days something started changing in me. Its hard to explain but I can see I am not the same. I have much more overview of my life and all acne is gone etc etc..
    Please try to see if you can go depth in what happens when one starts eating mushrooms.

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