Phosphorus is a non-metallic essential element that comes in two main forms:

Phosphorus combines with organic molecules to form ('dietary') phosphorus and is found in the cells of plants and animals.

Of the total body stores of phosphate, 85% are deposited in bones and teeth where it associates with calcium in the form of hydroxyapatite (a form of calcium phosphate). Therefore, phosphorus is essential for the development of healthy bones and teeth in children and their maintenance in adults5,6.

Phosphorus is found in all naturally occurring food because it is an essential mineral for all living organisms. Dairy foods, cereal products, meat and fish are particularly rich sources of phosphorus. 

The phosphorus in plant seeds (beans, peas, cereals, and nuts) is present in a storage form of phosphate called phytate. However, only about 50% of the phosphorus from phytate is available to humans because we lack enzymes (phytases) that remove phosphorus from phytate. 

Yeasts possess phytases, so whole grains incorporated into leavened breads have more bio available phosphorus than whole grains incorporated into breakfast cereals or flat breads7,8.

Because phosphorus is so widely present in the diet, serious deficiency symptoms are extremely rare and only observed in people with certain medical conditions such as alcoholism.

 
However, if you don’t have enough phosphorus it can results in loss of appetite, mild muscle weakness and may also increase your susceptibility to infection9.