Functions and dietary sources of copper

Copper is a fundamental mineral for the proper functioning of our body. It is often overlooked in comparison to other nutrients, but its role in our health is essential.

In this session, we will explore the various functions copper plays in the body, as well as the food sources where it can be found.

Key Functions of Copper

Copper has several important functions in the human body:

• Red Blood Cell Formation: copper is essential for the production of healthy red blood cells. It aids in the absorption of iron in the small intestine, which in turn helps prevent iron deficiency anemia, a condition characterized by a lack of red blood cells due to iron deficiency.

• Connective Tissue Maintenance: Copper is necessary for the formation and maintenance of connective tissue, which includes tendons, ligaments and skin. This is essential for maintaining healthy joints and skin.

• Brain Function: Copper is believed to play a role in brain development and function. It contributes to the formation of myelin, a substance that coats nerve fibers and improves the transmission of nerve signals.

• Energy Metabolism: Copper is also essential for energy metabolism. It is involved in the conversion of food into usable energy for the body and in the production of adenosine triphosphate (ATP), the main source of cellular energy.

• Immune System: Copper is a cofactor for several enzymes that play a role in immune system function. It helps the body fight infections and maintain a healthy immune system.

Daily Copper Requirements

Daily copper requirements vary according to age and gender. The daily dietary recommendations for copper are as follows:

• Infants 0 to 6 months: 0.2 milligrams (mg).

• Infants 7 to 12 months: 0.22 mg.

• Children from 1 to 3 years old: 0.34 mg.

• Children 4 to 8 years old: 0.44 mg.

• Children from 9 to 13 years old: 0.7 mg.

• Adolescents from 14 to 18 years old: 0.89 mg for men and 0.87 mg for women.

• Adults over 19 years old: 0.9 mg for men and 0.89 mg for women.

Food Sources of Copper

Copper is found in a variety of foods that can be incorporated into the daily diet. Some of the main food sources of copper are:

• Nuts: Nuts, such as walnuts and almonds, are excellent sources of copper. They are also rich in healthy fats and protein.

• Legumes: Legumes, such as chickpeas and lentils, are a vegetable source of copper. They are also rich in fiber and protein.

• Dark Chocolate: Dark chocolate contains a considerable amount of copper. Opting for chocolate with a high cocoa content can provide additional health benefits due to its antioxidants.

• Liver: Liver, especially beef liver, is an excellent source of copper. It is also rich in iron and other nutrients.

• Seafood: Seafood such as oysters, mussels and crabs are rich in copper and other minerals.

• Whole Grains: Whole grains, such as oats and whole wheat, contain copper in significant amounts. They are also an important source of fiber and other nutrients.

• Fruits and Vegetables: Although fruits and vegetables generally contain less copper than the foods listed above, they still contribute to daily intake. Examples include potatoes, avocados and spinach.