Copper: Food Sources And Importance In Your Diet

Copper

In this post, we will assess another trace mineral –copper and determine its significance in our diets. The majority of the copper in your body is contained in the bones, muscle, and liver with trivial amounts being found in all tissues of your body. We will look at its functions in the body, deficiency, toxicity, and richest food sources. 

Functions Of Copper

  • For the production of red blood cells-Copper works with iron in the manufacture of red blood cells.
  • For the proper development and function of nervous system and brain-Copper allows for the transmission of nerve signals  as well as ensure optimal brain function.

Food Sources

  • Organ meats e.g. beef liver
  • Shellfish e.g. oysters, lobster, mussels, clams, squid, and crabs  
  • Whole grains
  • Nuts -mainly cashew nuts
  • Seeds

RDA

  • Adult men and women- 900 micrograms 

People At Risk Of Copper Deficiency

  • Individuals with particular conditions-Conditions such as severe malabsorption that cause great intestinal losses along with gastrointestinal infections or parasitic infections increase the likelihood of copper deficiency.

Copper Deficiency

Copper deficiency is uncommon as most of the general population can acquire the required amounts of this nutrient by including a varied diet. Furthermore, even though  several individuals may not meet the required copper intake, rarely do they reach the deficiency state. Its deficiency mostly results from certain health conditions or genetic disorders which decrease the amount of copper in the body. Several signs and symptoms of copper deficiency include: tiredness, paleness, brittle bones, muscle soreness, and  hair thinning. 

Copper Toxicity

Copper toxicity from dietary intake alone is highly unlikely though it can occur from a high intake of copper supplements (exceeding 5g per day). Certain genetic disorders such as Wilson’s disease can cause the accumulation of copper in vital organs such as the brain and liver, which may lead to toxic levels.

Nutrient Interactions With Copper

  • Whereas copper facilitates the absorption and metabolism of iron , the ingestion of large doses of iron and zinc (majorly from supplement use) diminish the extent of copper absorption in your gastrointestinal tract. 

Drug Interactions With Copper

Drugs that may increase copper plasma levels include: certain birth control medications and Cimetidine (for the treatment of ulcers). On the other hand, Allopurinol (Zyloprim)(utilized in treating gout ) and Penicillamine (for managing Wilson’s disease) may decrease copper levels in your body.

Copper is essential in your diet though it is required in marginal quantities. Its richest sources comprise beef liver and shellfish. Consuming a nutritious varied diet that includes the various food sources of copper should ensure you attain sufficient amounts of the mineral. 

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