Copper can be found in many plant foods, and the average human diet provides around 900 micrograms (mcg) of copper per day. The mineral is absorbed in the upper small intestine and primarily stored in the muscles and skeleton. Its many benefits include helping the body fight infection and cancer.
What is Copper?
Copper is a vital trace mineral found in all body tissues. It helps to form red blood cells and keeps the heart and nerves healthy. It is also essential for bone health. Various foods are rich in copper, such as oysters, whole grains, legumes, and nuts. Blackstrap molasses and spirulina are also good sources.
A healthy intake of copper and zinc helps regulate metabolism and activates an antioxidant enzyme. An imbalance of these two minerals can cause oxidative stress and affect the metabolic rate. This can be remedied by eating foods rich in copper and zinc. Copper is a crucial part of a balanced diet.
If a person is deficient in copper, they will experience symptoms like increased sensitivity to cold and fatigue. A deficiency may also affect memory and learning. People with copper toxicity may also experience dizziness, nausea, and diarrhea. A lack of copper may even increase the risk of heart disease.
Health Benefits of Copper
Copper improves the ability to think clearly, which is necessary for mental activity. Having clear thoughts allows you to be more productive and to remember daily tasks. It also increases your energy levels and makes you feel good. Whether a student or an athlete, copper can boost your energy levels and make you feel more alive and energetic.
Furthermore, copper is found throughout the body and helps the body make red blood cells and nerve cells. It also supports the immune system and helps the body absorb iron. Copper is also an essential mineral that contributes to forming collagen, a key building block of bones and connective tissues. It is also a powerful antioxidant and can decrease the production of free radicals that can damage cells and DNA.
Copper helps the body process iron and maintains nerves and blood vessels. This mineral can also decrease your risk of cardiovascular disease. Low copper levels are linked to high cholesterol and blood pressure. It also improves the functioning of the immune system and helps the body produce red blood cells.
Side Effects
While copper is an essential mineral, it can have a few side effects. Copper supplements should be taken only under the direction of a healthcare provider. If unsure, ask your pharmacist or doctor if copper is compatible with your other medications. Copper interacts with other drugs, so tell your doctor about all medicines before starting or changing your dose.
A balanced diet can provide enough copper for optimal health. However, too much copper can cause copper toxicity, a form of metal poisoning. Copper toxicity is rare in a regular diet but can occur in a high-level environment or contaminated food and water.
Copper toxicity occurs when an individual's blood copper levels are too high. If the copper in the blood is too high, a patient may experience abdominal cramps or stomach upset. Drinking more than 6 mg of copper per liter of water can also cause stomach issues. You should get a copper test if you suspect that you may have copper excess.
Signs of Deficiency
Copper is an essential trace mineral that can be found in all the tissues of the human body. It helps produce red blood cells and is necessary for the body to absorb iron. It also plays a role in collagen production and supports the immune system. Insufficient amounts of copper can lead to cardiovascular disease and anemia. If you do not consume enough copper, you may also be at risk for Menkes disease, an inherited condition caused by a deficiency in copper.
Although copper deficiency is relatively rare in western nations, it's more common in third-world countries. Children in these countries are at a higher risk of developing this disease, and copper deficiency can stunt growth. It can also cause neurodevelopmental delays in children. Thankfully, treatments are available to normalize blood and brain copper levels.
Copper deficiency may lead to osteoporosis and lower bone mineral density. Copper also plays a vital role in collagen and elastin, two of the body's major structural proteins. Moreover, copper has antioxidant properties, which may protect against skin aging. However, it cannot replace collagen or connective tissues that are damaged.
Nutrition Source of Copper
Potatoes are an excellent source of copper. A medium-sized potato contains about 900 mcg of copper, and the skin has a substantial portion. You can also find it in green leafy vegetables. One cup of raw spinach contains about 0.03 mg of copper. Other foods rich in copper include avocados and whole-wheat pasta. And avocados are a miracle food!
- Beef, liver, pan-fried (three ounces): 12,400mcg - 1,378% of the Daily Value (DV)
- Oysters, eastern, wild, cooked, three ounces: 4,850mcg - 539% of the DV
- Baking chocolate, unsweetened, one ounce: 938mcg - 104% of the DV
- Potatoes, cooked, flesh and skin, one medium potato: 675mcg - 75% of the DV
- Mushrooms, shiitake, cooked, cut pieces, ½ cup: 650mcg - 72% of the DV
- Cashew nuts, dry roasted, one ounce: 629mcg - 70% of the DV
- Crab, Dungeness, cooked, three ounces: 624mcg - 69% of the DV
- Sunflower seed kernels, toasted, ¼ cup: 615mcg - 68% of the DV
- Turkey, giblets, simmered, three ounces: 588mcg - 65% of the DV
- Chocolate, dark, 70%-85% cacao solids, one ounce: 501mcg - 56% of the DV
- Tofu, raw, firm, ½ cup: 476mcg - 53% of the DV
- Chickpeas, mature sees, ½ cup: 289mcg - 32% of the DV
- Millet, cooked, one cup: 280mcg - 31% of the DV
- Salmon, Atlantic, wild, cooked, three ounces: 273mcg - 30% of the DV
- Pasta, whole wheat, cooked, one cup (not packed): 263mcg - 29% of the DV
- Avocado, raw, ½ cup: 219mcg - 24% of the DV
- Figs, dried, ½ cup 214mcg - 24% of the DV
- Spinach, boiled, drained, ½ cup: 157mcg - 17% of the DV
- Asparagus, cooked, drained, ½ cup: 149mcg - 17% of the DV
- Sesame seeds, ¼ cup: 147mcg - 16% of the DV
- Turkey, ground, cooked, three ounces: 128mcg - 14% of the DV
- Cereals, Cream of Wheat, cooked with water, stove-top, one cup: 104mcg - 12% of the DV
- Tomatoes, raw, chopped, ½ cup: 53mcg - 6% of the DV
- Yogurt, Greek, plain, low-fat, 7-ounce container: 42mcg - 5% of the DV
- Milk, nonfat, one cup: 27mcg - 3% of the DV
- Apples, raw, with skin, ½ cup slices: 17mcg - 2% of the DV
Eating foods rich in copper can help the body combat a deficiency in minerals. Copper is found in oysters, green leafy vegetables, and nuts. Dark chocolate can also be a good source of copper. However, you should consult a health care provider before taking any copper supplements.
