Phosphorus - An Important Nutrient for Strong Bones, Teeth and More

Phosphorus is a macromineral that works in conjunction with calcium to promote strong bones and teeth.  Its other functions include activating the B-complex vitamins (which are essential for the conversion of food into energy), assisting with chemical reactions in the body and supporting a healthy metabolism.  In this article I will be discussing this nutrient in more detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little. 

1) DISCOVERY 

Phosphorus was discovered in 1669 by German alchemist Henning Brand whilst he was trying to convert metals into gold.  During his experiments he accidentally isolated the glow in the dark element phosphorus.  Brand's discovery is notable because it is the first time someone had discovered an element unknown to ancient people. 

2) FUNCTION 

The main role of this nutrient is to bond with calcium and form the compound calcium phosphate which supports strong bones and teeth.  It also helps to activate the B-complex vitamins, assists with numerous chemical reactions in the body and supports proper metabolism.  On top of this phosphorus assists with the production of adenosine diphosphate (ADP), adenosine triphosphate (ATP), deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) which are important for both energy and storage of genetic information. 

3) RDA 

The RDA for phosphorus is greatest amongst teenagers.  Very young children aged between 0-6 months need to consume just 100 milligrams (mg) of phosphorus per day.  This requirement increases gradually to 1250mg per day for children aged between 9-18 years but then declines to 700mg per day for adults aged 19 years and older.  Pregnant and lactating women also need additional phosphorus and have a RDA of 1250mg per day. 

4) FOOD SOURCES 

Phosphorus is found mainly in protein rich foods.  Brazil nuts are one of the best sources coming in at 590mg per 100g.  Beef fillet steak (265mg per 100g), chicken (190mg per 100g) and milk (100mg per 100g) are also excellent sources of this nutrient. 

5) OVERDOSE SYMPTOMS 

Excessive consumption of phosphorus through natural foods is extremely rare and overdose symptoms usually only occur as the result of kidney disease or high supplement consumption.  The negative effects of overdose include calcification of the soft tissues (which causes them to become hard), diarrhea and poor absorption of certain nutrients including calcium, iron, magnesium and zinc. 

6) DEFICIENCY SYMPTOMS 

Since phosphorus can be found in the majority of high protein foods a dietary deficiency is rare.  However, health conditions such as diabetes and liver disease can prevent your body from absorbing this nutrient properly.  This can lead to anemia, confusion, energy loss, osteomalacia (softening of the bones) and weakness.

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Tennis - The Serve-How Important is It?

The serve is the most important foundation block of anyones tennis game, unless you are Dementieva! (smile. Just kidding.)

Statistically, about 60 to 65% of the whole game of tennis is serve and return, if you understand the importance of these figures, you will easily understand why professionals try to excel particularly in these areas.

When watching professional players it may give you the impression that all hit their serves flat and at a "zillion" miles per hour....consequently many of us, when in trouble with the serve, follow that rule with disastrous results.

Factors that lead to losing control of your serve, yourself and your game:

- Panic. Your hard first serve is not working, you start hitting harder and harder and less and less of your serves are going in.

What to do - Start your matches by gradually increasing the speed of your serve, by serving the first serve with more spin the usual (kick, twist, slice, your choice) in the first couple of games. As you gain condidence and get deeper into the match according to the score and situation start using your first serve with lesser spin and as a weapon.

- Fear. Your opponents get cocky and start jumping all over your second serves and pounding them for winners or attacking you and putting enormous pressure at the net. This kibd of outright intimidadtion leads you to barely push the serve over the net.

What to do - Once you get control of your first serve the occasional need to hit second serves will be a lot easier to manage. One thing you have to keep in mind is; second serves are all about courage. No matter how much pressure your opponent is trying to exert on you, stand tall, show him you are confident, be courageous hit your second serve just as if it was a first serve but with a lot more spin on it!

- Distress. Your heart starts pounding like the steam train to Manchuria, your thoughts start getting blurred and you start serving faults and double faults in a rapid fire sequence.

What to do - Take your time, bounce the ball several times on the ground, take a few deep breaths, compose yourself, focus on the target area where you want to place your serve and go for it!

Very important: No matter how hard Professional players hit their first or second serves they always apply one kind of spin or another, you should do the same. For a visual slow motion of the serve feel free to go to my "Best Shots" section on my website at [http://www.tenniscruz.com/login.asp] (it is for free).

For comments or ideas about this article please email the author

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