Discover the importance of copper (Cu) in nutrition, its benefits, sources, recommended daily intake, and effects of deficiency and toxicity.
Copper (Cu) is an essential mineral that plays a crucial role in various physiological processes within the human body. From energy production to the formation of connective tissues, copper is involved in a wide range of functions that are vital for overall health.
Copper acts as a cofactor for numerous enzymes involved in antioxidant defense, iron metabolism, and connective tissue synthesis. It also plays a role in the production of red blood cells and the maintenance of healthy bones and nerves.
Food sources rich in copper include nuts, seeds, whole grains, seafood, and organ meats. Incorporating these foods into your diet can help ensure an adequate intake of copper.
The recommended daily intake of copper for adults is around 900 micrograms per day. It's important to meet this requirement to prevent copper deficiency, which can lead to anemia, bone abnormalities, and other health issues.
Copper deficiency can result in fatigue, weakness, and impaired immune function, while copper toxicity can cause symptoms such as nausea, vomiting, and liver damage. Maintaining a balance is key to reaping the benefits of copper without experiencing adverse effects.