The Role of Copper In The Body and Food Sources

Find out “The Role of Copper In The Body and Food Sources” – Copper is an essential trace mineral that plays a role in many important bodily functions. It is found in all tissues and organs, and is necessary for:

Red blood cell production: Copper helps the body produce hemoglobin, the protein in red blood cells that carries oxygen.
Iron absorption: Copper helps the body absorb iron from food.
Collagen production: Copper is a cofactor for lysyl oxidase, an enzyme that is essential for collagen production. Collagen is a protein that gives structure to skin, bones, and other connective tissues.
Energy production: Copper is a cofactor for cytochrome c oxidase, an enzyme that is involved in energy production in the mitochondria.
Antioxidant protection: Copper is a cofactor for superoxide dismutase, an enzyme that helps to protect cells from damage by free radicals.
Brain function: Copper is involved in the synthesis of dopamine, a neurotransmitter that is important for mood, movement, and cognition.

In addition to these essential roles, copper is also involved in many other bodily functions, such as immune system function, wound healing, and melanin production.

Copper deficiency is rare, but it can occur in people who have certain medical conditions, such as malnutrition, malabsorption, or liver disease. Copper deficiency can lead to a variety of health problems, including anemia, fatigue, bone marrow suppression, and impaired immune function.

Copper toxicity is also rare, but it can occur in people who are exposed to high levels of copper through occupational exposure or the use of copper supplements. Copper toxicity can lead to a variety of health problems, including nausea, vomiting, diarrhea, jaundice, and liver damage.

The recommended daily intake of copper for adults is 900 micrograms for men and 700 micrograms for women. Most people can get enough copper from their diet by eating a variety of healthy foods, such as nuts, seeds, whole grains, shellfish, and leafy green vegetables.

Copper Food Sources

Here are some copper food sources

Oysters
Liver
Shiitake mushrooms
Cashews
Sunflower seeds
Dark chocolate
Whole grains
Legumes
Leafy green vegetables
Nuts
Seeds
Shellfish
Seafood

Other good sources of copper include:

Avocados
Beets
Cocoa
Eggs
Fortified cereals
Potatoes
Quinoa
Salmon
Shrimp
Tofu
Turkey
Wheat germ

Most people can get enough copper from their diet by eating a variety of healthy foods. However, if you have a blood shortage or another medical condition, you may need to take copper supplements. Talk to your doctor to see if copper supplements are right for you.

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