Copper
Copper is a component of many different enzymes. It contributes to the following:
- Red blood cell formation
- Energy production
- The development of connective tissue
- The synthesis of neurotransmitters
- Immune system maintenance
- Iron metabolism
- The production of skin, hair, and eye pigments
- Antioxidant activity that protects the body from cell damage
Sources
The main dietary sources of copper are protein-rich foods such as offal, seafood, poultry, meat, nuts and seeds, and legumes. Whole grain cereals, certain fruits and vegetables, and cocoa also contain significant amounts.
Approximate copper content
| Food | Portion | Content |
|---|---|---|
| Veal liver, cooked | 75 g | 11 288 mcg |
| Squid, fried | 75 g | 1586 mcg |
| Lobster, boiled | 75 g | 1162 mcg |
| Sesame seeds, whole | 60 mL | 940 mcg |
| Cashews, dry roasted | 60 mL | 770 mcg |
| Chocolate, 70% to 85% cocoa | 40 g | 700 mcg |
| Sunflower seeds, dry roasted | 60 mL | 600 mcg |
| Walnuts | 60 mL | 480 mcg |
| Food | Portion | Content |
|---|---|---|
| Chickpeas, boiled | 175 mL | 420 mcg |
| Blackstrap molasses* | 15 mL | 420 mcg |
| Soy beverage, fortified | 250 mL | 420 mcg |
| Potato with skin, boiled | 1 medium | 380 mcg |
| Grain-fed veal chop, cooked | 75 g | 370 mcg |
| Portobello mushrooms, raw | 125 mL | 325 mcg |
| 100% wheat bran cereal | 30 g | 320 mcg |
* Blackstrap molasses is different from the fancy molasses generally used for cooking. Blackstrap molasses has a darker hue and a more pronounced flavour. In addition to being slightly less sweet, it has certain nutritional benefits. It can be found in some grocery stores and health food stores.
Recommended Daily Allowance (RDA)
The RDA for copper is the daily copper intake required to meet the needs of most healthy individuals.
Copper requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 340 mcg | 340 mcg |
| 4-8 years old | 440 mcg | 440 mcg |
| 9-13 years old | 700 mcg | 700 mcg |
| 14-18 years old | 890 mcg | 890 mcg |
| Âge | Men | Women |
|---|---|---|
| 19-50 years old | 900 mcg | 900 mcg |
| > 50 years old | 900 mcg | 900 mcg |
| Pregnancy | 1000 mcg | |
| Breastfeeding | 1300 mcg |
Deficiency
Deficiency is extremely rare. It can occur in individuals who have malabsorption problems or who are taking iron or zinc supplements, as these minerals reduce absorption. Copper deficiency can cause the following symptoms:
- Anemia, fatigue, and weakness
- Reduced white blood cell count and decreased immunity
- Hair discolouration and paleness
- Increased cholesterol
- Brittle bones potentially leading to osteoporosis
- Poor lung or heart function
Toxicity
Copper toxicity is rare. It can occur in the case of certain genetic diseases. Copper poisoning has also been reported in individuals who have consumed water containing high levels of copper. These instances stem from stagnant water that has been contaminated by copper leaching from old pipes or worn faucets.
The symptoms of copper toxicity include:
- Gastrointestinal issues such as nausea, vomiting, and diarrhea
- Weakness and loss of appetite
- Abnormal functioning of the nervous system
- Severe kidney and liver damage
Supplements
Supplements are not necessary or recommended for healthy individuals.
Always watch your diet:
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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.