Copper

Description

Copper is found in a variety of enzymes and proteins. It is involved in the formation of red blood cells, is necessary for the synthesis of support and connective tissues and assists in maintaining healthy immune and reproductive systems. It also plays a role in the absorption of iron and in the production of skin and hair pigment.

Sources

Organ meats, seafood, nuts, legumes, whole grain cereal, fresh and dehydrated fruit, poultry, fish, meat, vegetables and chocolate are excellent sources of copper.

Approximate Copper Content
 Food  Portion  Content
 Alaska king crab 85 g 1.01 mg
 Beef liver 85 g 12.40 mg
 Blackberries 250 mL 0.24 mg
 Buckwheat flour 250 mL 0.62 mg
 Chestnuts 250 mL 0.73 mg
 Chickpeas 250 mL 0.58 mg
 Chocolate 28 g 0.92 mg
 Food  Portion  Content
 Cooked shiitake mushrooms 250 mL 1.30 mg
 Lentils 250 mL 0.50 mg
 Lobster 85 g 1.65 mg
 Mango 1 0.23 mg
 Raisins 250 mL 0.46 mg
 Raw oysters 6 3.74 mg
 Vegetable cocktail 250 mL 0.48 mg

While protein enhances copper absorption, penicillamine, high doses of zinc, fibre and vitamin C reduce its absorption. Additionally, the percentage of absorption decreases as intake increases.

Recommended Daily Allowance (RDA)

Recommended average daily nutrient intake that is sufficient to meet the nutrient requirements of nearly all (97 to 98%) healthy individuals in each age and gender group. The RDA should only be used as a guide for daily individual intake.

Copper Requirements
 Age  Men   Women 
 1-3 years 0.34 mg 0.34 mg
 4-8 years 0.44 mg 0.44 mg
 9-13 years 0.70 mg 0.70 mg
 14-18 years 0.89 mg 0.89 mg
 Age  Men   Women 
 19-50 years 0.90 mg 0.90 mg
 > 50 years 0.90 mg 0.90 mg
 Pregnancy   +0.10 mg
 Breastfeeding   +0.40 mg

Those who have a well balanced diet and eat a wide range of foods ingest a sufficient amount of copper.

Deficiency

Deficiency is extremely rare. Symptoms include anemia, discoloration of hair and pallor, demineralization, increased cholesterol and a decrease in white blood cells.

Toxicity

Intoxication caused by copper ingestion is seldom observed. Symptoms generally consist of abdominal cramping, diarrhea, nausea, vomiting, increased salivation and a metallic taste in the mouth. Very high doses of copper can destroy the liver and can be fatal.

Supplements

Supplements are not necessary or recommended for healthy individuals. Copper is occasionally used to treat psoriasis, but its effectiveness remains unproven.

Watch what you eat. Diet has a significant impact on health!