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Show What to Eat and Why C. Houston Goudiss Describesthe Role of Phosphorus In Nutrition; Tells Where to Obtain This Mineral By C. HOUSTON GOUDISS '"INHERE are at least 11 different mineral salts which are J- essential to the structure or functioning of the human body. But of these, only four calcium, phosphorus, iron and iodine require the careful consideration of the home-maker. home-maker. That is because a diet which furnishes adequate amounts of these four will automatically provide the others. But when the diet is deficient in any one of these four min erals, disastrous consequences-1 may result. It is therefore of the utmost importance that every homemak-er homemak-er should know something of their functions, and what foods supply them. In this article, we shall deal specifically with phosphorus. phos-phorus. Versatile Phosphorus It has been said that if the biographies biog-raphies of the elements could be mif"i,vifT". r ' 1 yffii ', I K f 1 written, that of phosphorus would be the most interesting inter-esting of all. That is because there are 14 different ways in which compounds of phosphorus may function in the body. In fact, it is doubtful if any other oth-er inorganic element ele-ment enters into such a diversity of compounds or plays an important part in so many functions. This mineral is indispensable for all the active tissues of the body and likewise helps in regulating the neutrality of the blood. It is found abundantly in nerve tissue. Needed for Teeth and Bones Its most significant role, however, how-ever, is to team with calcium in giving rigidity to the bones and teeth. Approximately 90 per cent of the total phosphorus of the body and 99 per cent of the calcium cal-cium are found in the bones and teeth. Both these minerals are required in generous amounts, but almost twice as much phosphorus as calcium cal-cium should be supplied every day. Moreover, children should have about one-and-one-half times as much phosphorus as adults, to meet the requirements for growth. The muscles and soft tissues need phosphorus as well as the bones, and in the dietary of the child, they must share with the bones, the phosphorus that is provided pro-vided by the food. Hence, the greater need for this mineral during dur-ing childhood. Phosphorus and Rickets If a child's diet is deficient in phosphorus or calcium, or if conditions con-ditions are not favorable for their proper absorption, rickets will occur. oc-cur. This devastating nutritional disease may result in deformities ot the chest and pelvic bones, as well as the more familiar bow legs and knock-knees. Investigators have spent many years in discovering how to prevent pre-vent and cure this disease which has made life miserable for so many children and which has far-reaching far-reaching effects that carry over into later life. For example, adults who have bow-legs or a pigeon breast as a result of childhood rickets, are always self-conscious because of their defects. And motherhood may be far more diffi- cult for young women whose pelvic pel-vic bones were deformed by rickets rick-ets in their early years. A Low-Phosphorus Diet It was found that rickets may be associated with a low-phosphorus diet, even when the calcium content is high. And investigations also determined that there is a seasonal tide of blood phosphorus which corresponds to the amount of available sunlight. This led to the realization that sunlight which we now know helps the body to manufacture vitamin D is closely related to the proper utilization uti-lization of phosphorus. And today it is well established that rickets can be prevented, or cured, by a diet containing liberal amounts of phosphorus, calcium and vitamin D. Vitamin D can be obtained from direct sunshine, but where this is not available in adequate amounts, cod-liver oil, irradiated foods, or those fortified with, a vitamin D concentrate will supply this necessary substance. Make Use of Sunlight ! As we approach the season when the greatest amount of sunshine is available, homemakers should see to it that not only the children, chil-dren, but every member of thf, family spend as much time as possible in the sunlight. This w'll help to promote the proper utilization utiliza-tion of phosphorus and calcium.' And both teeth and bones will benefit, as well as the general health. ( Where to Find Phosphorus j Every homemaker should acquaint ac-quaint herself with the foods that supply phosphorus most abundantly, abundant-ly, so that she will be prepared to include this mineral in the diet every day. Egg yolk and dried beans are both valuable sources of phosphorus. So are whole grain cereals and lean meats. In fact, cereals and meats have this in common both are rich in phosphorus phos-phorus and deficient in calcium. Whole grain breads are likewise important- for their phosphorus content. And on a percentage basis, ba-sis, cheese ranks very high as a carrier of this mineral. Cocoa also contains a large percentage, per-centage, though it must be remembered re-membered that, as a rule, only small quantities of cocoa are consumed con-sumed at one time. Many nuts, including almonds, peanuts, pecans pe-cans and walnuts, furnish significant signifi-cant amounts. And this mineral is found in dried fruits such as raisins, figs and prunes, and in much smaller quantities in vegetables, vege-tables, such as spinach, cauliflower, cauliflow-er, string beans, carrots and brus-sels brus-sels sprouts. Milk supplies phosphorus, though not in such generous amounts as calcium. However, if you follow the rule of a quart of milk daily for every child and a pint for each adult, you will contribute materially materi-ally to the phosphorus and calcium cal-cium content of the diet. WNU C. Houston Goudiss 1939 64. |