Copper is an essential trace mineral necessary for survival. It is found in all body tissues and plays a role in making red blood cells and maintaining nerve cells and the immune system.
It also helps the body form collagen and absorb iron, and plays a role in energy production.
Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle.
Both too much and too little copper can affect how the brain works. Impairments have been linked to Menkes, Wilson’s, and Alzhimer desease
Deficiency is rare, but it can lead to cardiovascular disease and other problems.
This article looks at the health benefits of copper, sources, and any potential health risks.
Fast facts about copper:
Copper is necessary for a range of bodily functions.
Copper deficiency is rare except in specific conditions, such as Menkes disease.
Copper supplements are not usually necessary and may lead to an imbalance.
A copper imbalance has been linked to Alzheimer’s disease.
Osteoporosis
Severe copper deficiency is associated with lower bone mineral density and a higher risk of osteoporosis.
More research is needed on how marginal copper deficiency may affect bone health, and how copper supplementation might help prevent and manage osteoporosis
Zinc and vitamin C
A high intake of zinc (150 mg a day or above) and vitamin C (over 1,500 mg a day) may induce copper deficiency by competing with copper for absorption in the intestine .
Effects of deficiency
Low levels of copper can lead to:
anemia
low body temperature
bone fractures
osteoporosis
loss of skin pigmentation
thyroid problems
Metabolic diseases can affect the way the body absorbs vitamins and minerals.
Copper is found in a wide variety of foods.
Good sources include:
oysters and other shellfish
whole grains
beans
potatoes
yeast
dark leafy greens
cocoa
dried fruits
black pepper
organ meats, such as kidneys and liver
nuts, such as cashews and almonds
Most fruits and vegetables are low in copper, but it is present in wholegrains, and it is added to some breakfast cereals and other fortified foods.
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