- 1 Copper – All you need to know
- 2 What does copper do in the body?
- 2.1 Main sources
- 2.2 Foods heavy in copper:
- 2.3 Nuts and seeds
- 2.4 Seafood and liver
- 2.5 Mushrooms
- 2.6 Green leafy vegetables
- 2.7 Dark chocolate
- 2.8 Who needs copper?
- 2.9 Who should be careful with copper?
- 2.10 How much copper do you need daily?
- 2.11 Children
- 2.12 Adult men and women
- 2.13 Pregnant and breastfeeding
- 2.14 Infants
- 2.15 Can you take too much copper?
Copper – All you need to know
Copper (Cu) is a trace element (mineral). Copper is needed for the production of hemoglobin that carries oxygen in the blood. Copper is found in most foods. In drinking water, copper content varies with hardness, pH, water quality, and the material’s water pipes. A lack of copper is very rarely seen.
What does copper do in the body?
We usually have about 70 milligrams of copper in the body, broken down into muscle, brain, liver, and blood. Copper promotes hemoglobin formation in the red blood cells that carry oxygen in the blood and improves the red blood cells’ (hemoglobin) absorption of iron. The mineral is also essential for the formation of connective tissue and is part of the enzyme that protects the cells against free radicals. Other functions are mineralization of the skeleton, formation of pigment (melanin), and body temperature regulation.
Copper cannot form in the body and must be supplied through food and drink. Copper is found in most foods, but mostly in offal (liver), shellfish, fish, green vegetables, whole grains, soy flour, nuts, dried legumes, cocoa powder, and dark chocolate.
Foods heavy in copper:
Nuts and seeds
Nuts and seeds are superfoods that you should add in your diet as they give a wide range of nutrients, including copper. Almonds, cashews, and sesame seeds are excellent origins of copper, and that’s why you should combine them in your everyday diet.
Seafood and liver
Seafood, particularly oysters and lobsters, are very strong in copper. Organ meats such as liver, you must be knowledgeable of how nutritious they are. The liver also gives other micronutrients such as B12, vitamin A, riboflavin (B2), folate (B9), iron, and choline.
Mushrooms, mainly Shiitake Mushrooms, are amazingly rich in copper. They are also an outstanding source of selenium, vitamins B1, B5, B6, and D, manganese, zinc, folate, and others. 4 dried Shiitake mushrooms can give 89% of the RDI for copper.
Green leafy vegetables
It is no wonder to see their notice on this list. Green leafy veggies are powerhouses of such various vitamins and minerals, including copper. For the ignorant, cooked spinach can give you 33% of the RDI.
Chocolate lovers must be beaming from ear to ear. Dark chocolate, which boasts many nutrients, includes health-boosting antioxidants, is also strong in copper. A 100-gram bar of dark chocolate has 200% of the RDI for copper. Make sure not to overindulge dark chocolate as they are high-calorie food.it also important for a love life or you can try Fildena 100 at Himsedpills or Vigora.
Who needs copper?
A varied, healthy Norwegian diet contains satisfactory amounts of most nutrients in relation to the recommended intake. It is estimated that you get 1-2 mg of copper daily in a regular diet. Lack of copper is, therefore, very rarely seen. However, it has been seen that a steady and high intake of zinc (> 50 mg per day) can inhibit the absorption of copper.
Who should be careful with copper?
There are no known conditions where copper in recommended amounts should have a negative impact.
A rare and inherited metabolic disease, Wilson’s disease, causes less of the copper-transporting protein ceruloplasmin in the body and causes copper to accumulate in the body. Over time, this condition can lead to damage to the liver and central nervous system and require medical attention. Early diagnosis is crucial to avoid complications.
How much copper do you need daily?
Norwegian recommendations from 2014 apply to children from one year and adults, healthy people with regular physical activity.
- 1-2 years: 0.3 mg
- 2-5 years: 0.4 mg
- 6-9 years: 0.5 mg
Adult men and women
- 10-13 years: 0.7 mg
- Over 14 years: 0.9 mg
Pregnant and breastfeeding
- Pregnant women: 1.0 mg
- Lactation: 1.3 mg
- 6–11 months: 0.3 mg
Can you take too much copper?
In newborns and toddlers, water contaminated with copper from water pipes can cause diarrhea. Avoid taking hot water from the tap and let the cold water run a little if it has been long since the fixture has been in use. Be aware that the use of copper pots in cooking can emit copper do. Ordinary boilers used for boiling water can also emit copper. An example is when preparing sour drinks in copper pots, such as mulled wine. The reason is that when boiling water, small amounts of copper will be deposited in the boiler. When heating acidic beverages (pH around 3) in the same boiler, the deposited copper do loosen. Symptoms of copper poisoning are abdominal pain or vomiting, but the poisoning is rarely severe. To clean a spot in which a lot of water is boiled, you can heat vinegar water in it before making mulled wine. Boil 1 percent vinegar, and leave it in the pan for at least 15 minutes. Then pour out the vinegar water and rinse the pan well. The vast majority get enough with a regular varied diet. If you use a dietary supplement containing copper next to it, there is no indication that it is harmful.