Health Benefits of Copper
Copper is vital to our general health and cannot be manufactured by the body so we need to get our supply directly from the food we eat.
Why does our body need copper?
Without copper the body would be unable to absorb that other important mineral: iron. It also helps with growth and maintaining strong bones as well as being good for healthy eyes, hair and helps against the ageing process as it is a powerful antioxidant. It is also necessary for good thyroid function, helps to protect the body against infection and helps reduce bad cholesterol levels.
Copper is also good for the brain, but not in excess and it also helps in energy production.
Copper deficiency?
Recent research indicates that only 25% of the population in the USA has sufficient copper in their diet each day. The amount recommended by the US Food and Nutrition Board of the National Academy of Sciences is a minimum daily intake of 0.9 mg per day for adults.
Symptoms that may indicate copper deficiency include: anaemia, thyroid disorders, high cholesterol and weak bones.
How much Copper?
The advice differs depending on your age so below we have a brief table of the Dietary Reference Intakes for Copper. Each quantity is the recommended amount per day.
Infants
0-6 months – 0.2 mg
7-12 months – 0.22 mg
Children
1-3 years – 0.34 mg
4-8 years – 0.44 mg
Males & Females
9-13 years – 0.7 mg
14-18 years – 0.89 mg
19+ years – 0.9 mg
What foods are high in Copper?
Foods that are rich in copper are veal, liver, oysters, sesame seeds, dried Shiitake mushrooms, cashews and sunflower seeds. Copper is also present in lentils, almonds, oats, garlic and avocados.
Avoid combining copper rich foods with milk or egg-based foods, as these impede its effective absorption.
View the top 100 foods for copper content here.
