Copper is an essential trace mineral that plays a critical role in various bodily functions, from energy production to brain health.
This blog will explore the benefits of copper, where to find it in your diet, and the importance of maintaining proper copper levels.
• Copper Rich Foods
Copper rich foods are plentiful and include a variety of both plant-based and animal-based options. Some of the best food sources of copper are:
-
- Shellfish: Especially oysters and lobster
- Seeds and Nuts: Such as sunflower seeds, almonds, and cashews
- Whole Grains: Including quinoa and oats
- Dark Chocolate
- Organ Meats: Like liver
- Legumes: Including lentils and chickpeas
Incorporating these foods into your diet can help ensure you get enough copper.
• Sources of Copper
Sources of copper extend beyond just food. While dietary intake is the primary way to get copper, it can also be found in certain water supplies (depending on the pipes used) and, less commonly, in copper cookware. Natural sources of copper include a wide range of vegetables, fruits, meats, and seafood, making it relatively easy to include in a balanced diet.
• Copper Deficiency Symptoms
Copper deficiency symptoms can be subtle but include fatigue, weakness, anaemia, and weakened immune function. Severe deficiency may lead to more serious issues like cardiovascular problems, neurological symptoms, and bone abnormalities. Ensuring adequate copper intake is crucial for preventing these health issues.
• Copper Health Benefits
The copper health benefits are extensive. Copper plays a role in:
-
- Energy Production: It helps produce ATP, the energy currency of the cell.
- Iron Metabolism: Copper is essential for the absorption and utilisation of iron, preventing anaemia.
- Brain Health: It aids in neurotransmitter synthesis, which is critical for mood regulation and cognitive function.
- Antioxidant Defence: Copper is a component of superoxide dismutase, an enzyme that protects cells from oxidative damage.
• What Does Copper Do for the Body?
Copper is involved in numerous physiological processes, including forming red blood cells, maintaining nerve cells and the immune system, and contributing to the formation of collagen, which is essential for bones and connective tissues.
• Copper Supplements
Copper supplements are available for those who may not get enough copper through their diet. However, it’s important to consult a healthcare provider before starting supplements, as excessive copper can lead to toxicity. Skeletal Strength contains 100% of your recommended daily allowance of copper.
• Copper Toxicity Symptoms
While copper is essential, too much can cause harm. Copper toxicity symptoms include nausea, vomiting, diarrhoea, and abdominal pain. Chronic exposure to high levels of copper can lead to liver damage and neurological symptoms. Therefore, it's crucial to balance copper intake and avoid unnecessary supplementation.
• Conclusion
Copper is a vital mineral that supports various bodily functions, from energy production to brain health. By including copper-rich foods in your diet and understanding the symptoms of deficiency and toxicity, you can maintain optimal copper levels and enjoy its numerous health benefits. If you’re concerned about your copper intake, consult a healthcare provider to determine whether supplements or dietary adjustments are necessary.
