Learn about the importance of copper in nutrition, its sources, health benefits, deficiency, and toxicity. Find out how to ensure an adequate intake of copper through your diet.
Copper (Cu) is an essential mineral that plays a crucial role in various physiological processes within the human body. It is necessary for the formation of red blood cells, maintenance of healthy bones and connective tissues, and the proper functioning of the nervous system.
One of the best sources of copper is found in organ meats such as liver, seafood like oysters and shellfish, nuts, seeds, whole grains, and legumes. Incorporating these foods into your diet can help ensure an adequate intake of copper.
Copper acts as an antioxidant, helping to protect cells from damage caused by free radicals. It also plays a role in energy production, iron metabolism, and the synthesis of collagen, a protein essential for skin health.
While copper deficiency is rare, it can lead to anemia, osteoporosis, and impaired immune function. On the other hand, excessive intake of copper can result in toxicity symptoms such as nausea, vomiting, and liver damage.
Consuming a varied diet that includes copper-rich foods is the best way to ensure you are meeting your daily copper requirements. If you are concerned about your copper levels, consult with a healthcare provider or a registered dietitian for personalized advice.