Copper
Copper is a vital trace mineral that supports cardiovascular health, immunity, and the production of red blood cells.
Copper is an essential trace mineral involved in many important processes, including red blood cell production, iron absorption, and the maintenance of healthy connective tissues. It also plays a role in supporting the immune system and protecting cells against oxidative stress.
A deficiency in copper can lead to a variety of symptoms, including anemia, high cholesterol, fragile bones, or increased vulnerability to infections. Although rare, it can occur in people with malabsorption issues or those who heavily supplement zinc, which can interfere with copper absorption.
Copper is found in a wide variety of foods, from seafood like oysters and crab to plant-based staples like chickpeas, nuts, and whole grains. Even dark chocolate contains meaningful amounts. Most people can meet their daily needs through a balanced diet without supplementation.
Recommended Daily Intake
- Women: 900 micrograms
- Men: 900 micrograms
- Upper Limit: 10,000 micrograms
Deficiency Symptoms
- Anemia
- High cholesterol
- Osteoporosis, bone fractures
- Increased infections
- Loss of skin pigment
Common Food Sources
- Beef liver
- Oysters, crab
- Salmon
- Dark unsweetened chocolate
- Cashews
- Sunflower, sesame seeds
- Chickpeas
- Millet
- Whole wheat pasta
- Potatoes
- Spinach