🧪 Phosphorus

Phosphorus is an important mineral. Together with calcium, it builds bones and teeth: about 80–85% of the body's phosphorus is found there. It is also part of cells, DNA and the cell's “battery” — a substance called ATP that the body uses to store energy.

Milk and dairy products give a lot of phosphorus. A glass of skimmed milk (about 240 ml) has about 250 mg. A serving of Greek yogurt has about 310 mg. The phosphorus in milk is bound to the protein casein and to calcium. Phosphorus from animal foods is absorbed better than from beans, nuts and grains.

Adults need about 700 mg of phosphorus a day. Shortage is rare: the kidneys can hold on to phosphorus when there is little of it. The opposite is more common — people eat more than they need. Phosphates are often added to ready meals and fizzy drinks. For people with kidney disease, too much phosphorus is dangerous: their kidneys have trouble removing it. Doctors often advise such people to limit phosphorus in their diet. For a healthy person, milk helps get the right amount of phosphorus.