COPPER
Copper is a mineral found in electrical wires. But it is also essential for the human body. It is the third most abundant dietary metal after iron and zinc.
Copper is an essential mineral naturally present in some foods, drinking water and is also available as a dietary supplement.
It is a constituent of many enzymes, and the human body needs it to produce both red and white blood cells.
Why is Copper essential for the body?
Copper is involved in energy production and iron metabolism. The body needs copper to utilize iron efficiently, and it is essential for infant growth, brain development, building the immune system, and strong bones.
Copper is crucial for 12 enzymes in the body, which are involved in various other functions. For instance, it helps to form neurotransmitters that support the function of the brain and nervous system. Copper is also needed to form the connective tissue. It supports the production of melanin in the skin.
Functions of copper in the human body are:
– Maintaining energy levels
– Maintaining healthy functions of our brain and nervous system
– Make connective tissue
– Helps skin to produce melanin
– Help in the transportation of iron in the body
How much Copper is needed in our daily diet?
According to the Recommended Daily Allowance (RDA) by the Indian Council of Medical Research (ICMR), adults (including pregnancy and lactation) require 1.7 mg of copper every day.
What are the signs and symptoms of copper deficiency?
Copper deficiency is uncommon amongst humans since copper is present abundantly in a vast number of foods.
Deficiency may occur in people taking high doses of zinc supplements, people having celiac disease, and Menkes disease.
Copper deficiency can cause:
- Anemia
- Hypopigmentation (light-colored or white spots on the skin)
- High cholesterol levels
- Osteoporosis and other bone disorders
- Increased risk of infections.
What are the food sources of copper?
The rich food sources of copper include shellfish, organ meats, wheat-bran cereals, whole-grain products, seeds, and nuts. Unsweetened dark chocolate is also a good source of copper. The absorption of copper is strongly influenced by the amount in the diet and the bioavailability of the mineral.
Including a variety of foods in the diet prevents deficiency of copper.
Does excess copper cause toxicity?
It is uncommon to get high levels of copper from food sources. Even if there is extra copper in the body, it is excreted by the liver.
The upper limit of copper consumption is set at 5mg per day.
Specific health conditions or genetic disorders may lead to toxic levels of copper in the body by accumulating copper in amounts that can cause damage to the vital organs.
Copper is found in a large variety of foods. Eating a balanced diet will not lead to copper deficiency. Before taking any copper supplements please consult a doctor or nutritionist.
Interesting Fact:
The absorption of copper in the gut is affected by a high intake of iron and zinc. A high intake of zinc and iron can lead to lower levels of copper in the body.
Storing water in copper vessels can destroy bacteria in the water. For places where safe drinking water is not easily available, storing water in copper vessels serves as a water purifier.
