To learn more about the benefits of copper and copper-rich foods, Lose It! I talked to Anna Smith of RDN, a consultant of RDN.
What are the main advantages of copper?
Copper is an essential nutrient for the body and is involved in many physical functions. One of them helps to produce red blood cells (along with iron), maintain nerve cells, and strengthen the immune system.
“Copper is also a mineral that helps your brain develop properly,” Smith says. “In addition, it helps produce energy and iron absorption, helping to develop and maintain healthy connective tissue and blood vessels.” This means that consuming enough copper through food can reduce the risk of cardiovascular disease. That’s why you can-low copper levels are actually associated with elevated blood pressure and high cholesterol.
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The same is true for immunity. Copper increases the white blood cell count and helps prevent infection. Finally, copper increases bone mineral density to prevent osteoporosis, aids in collagen production, and acts as an antioxidant in the body to combat inflammation and further reduce the risk of chronic disease.
Notes on copper deficiency
Although a quarter of Americans don’t eat enough copper, Smith states that true copper deficiency is actually quite rare in the United States. “But people with celiac disease, Menkes disease, or zinc supplements may be at increased risk of low copper levels,” Smith says. Such deficiencies are associated with anemia, reduced skin patches, elevated cholesterol or triglyceride levels, bone weakness, and even connective tissue disorders. “In addition, some people experience fatigue and loss of balance,” Smith adds.
How Much Copper Do You Need to Consume Every Day?
Given the benefits associated with copper and the concerns surrounding inadequate intake, obtaining daily doses of minerals is a top priority for many. Like other minerals, the proper amount of copper needed varies from person to person, from age to age, and before and after a particular life event, Smith says. “Recommended copper intake increases with age, with the highest amount needed during pregnancy and lactation,” Smith said. For example, babies up to 1 year old need 200 mcg of copper per day, but nutritionists recommend that children 1 to 8 years old consume 340 to 440 mcg of copper per day. By the early teens, copper intake increased to 700-890 mcg, and most adults require about 900 mcg per day. According to Smith, women need more copper at about 1,000 mcg per day during pregnancy, and lactating women need 1,300 mcg per day.
Foods high in copper
Fortunately, you won’t have to worry too much about finding a source of copper. In fact, many key ingredients are excellent sources of this mineral.
- Soft animals and shellfish such as oysters and red shrimp
- Shiitake mushrooms
- Whole grains
- Spirulina
- beans
- Nuts and seeds such as almonds, cashew nuts and sesame seeds
- potato
- Animal organs such as kidneys and liver
- Dark leafy vegetables such as kale, Swiss chard, spinach
- Dark chocolate
“My favorite sources of copper include cashew nuts, sunflower seeds, shiitake mushrooms, crabs, oysters and tofu,” Smith says. “If you’re particularly focused on increasing your copper intake, it may be beneficial to keep a detailed dietary record,” she adds.
This umami-rich Tenjanchige stew is a delicious way to increase your copper intake, thanks to shiitake mushrooms, kelp, and potatoes.
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