Discover the importance of copper (Cu) in nutrition, including sources, benefits, recommended intake, and signs of deficiency or toxicity.
Copper (Cu) is an essential mineral that plays a crucial role in various functions within the body. It is involved in the formation of red blood cells, maintenance of healthy bones and connective tissues, and the production of energy. Copper also acts as an antioxidant, helping to protect cells from damage caused by free radicals.
While copper deficiency is rare, it's still important to include copper-rich foods in your diet. Some of the best sources of copper include shellfish, organ meats, nuts, seeds, whole grains, and legumes. Incorporating these foods into your meals can help ensure you're meeting your daily copper needs.
Getting an adequate amount of copper in your diet can have several health benefits. Copper is essential for the proper functioning of enzymes involved in iron metabolism, making it important for preventing anemia. It also plays a role in maintaining healthy skin and hair, as well as supporting a strong immune system.
The recommended daily intake of copper for adults is around 900 micrograms per day. Pregnant and lactating women may require slightly higher amounts. It's important to note that excessive copper intake can be harmful, so it's best to get your copper from food sources rather than supplements.
A copper deficiency can lead to symptoms such as anemia, osteoporosis, and fatigue. On the other hand, copper toxicity can cause symptoms like nausea, vomiting, and liver damage. Maintaining a balanced intake of copper is key to avoiding these issues.