Copper (Cu) is one of the essential minerals for the health of the body, which helps to strengthen the bones, helps to treat anemia with the cooperation of iron, and reduces the risk of cancer by reducing the body’s free radicals. It is found naturally in various foods. So copper deficiency can be treated with diet or copper supplements.
Copper is an essential mineral for survival. There is in all tissues of the body and plays an important role in making red blood cells, maintaining nerve cells, and also boosting the immune system.
Most of the body’s copper is found in the liver, brain, heart, kidneys, and also skeletal muscles. Note that copper is not produced by the body and the copper needed by the body is supplied through food.
In fact, people over the age of 19 old should consume about 900 micrograms of copper per day to maintain health.
What does copper do?
Copper helps maintain healthy bones, immune systems, and blood vessels. So a rich mineral like copper should be part of our daily supplement diet.
Its Benefits for hair & skin
Copper plays an important role in the production and maintenance of skin collagen and elastin. Scientists believe that it also has anti – oxidant properties and thus helps to rejuvenate the facial skin by reducing wrinkles.
Faster wound healing
It has anti – inflammatory properties, and by increasing white blood cells, it also reduces the risk of wound infection and causes it to heal faster.
It is one of the essential minerals for boosting hair, which prevents thinning. And it also reduces the possibility of premature graying of hair.
Copper & health
Early studies have shown that copper has anti – inflammatory properties. And by improving blood circulation in the body, it can also reduce the risk of arthritis and cure this disease.
Copper has an anti – oxidant function that helps reduce free radicals in the body. Therefore, it reduces the risk of DNA damage and cancer.
Dental plaque treatment
Research has shown that rinsing the mouth with a solution containing Cu helps to cure dental plaque faster. Therefore, it reduces the risk of their decay.
Treatment of anemia
By increasing the absorption of iron from the intestine, Cu helps to increase the number of red blood cells and improve oxygenation in the body. And it is also effective for treating anemia and its symptoms such as fatigue, muscle pain, digestive problems, and general weakness.
Copper plays an important role in ensuring the proper functioning of the thyroid gland. But don’t forget that too much copper in the body can be one of the causes of the improper functioning of the thyroid.
Copper is one of the essential elements for the synthesis of ATP, which helps increase the body’s energy and also cures fatigue and lethargy.
Blood and heart
Some research has shown that low levels of Cu in the body can cause high blood cholesterol and high blood pressure and also increase the risk of heart disease.
Low amounts of Cu in the body cause a lack of white blood cells, especially neutrophils; Neutrophils help strengthen the immune system and reduce the risk of infectious diseases.
Copper deficiency reduces bone mineral density and increases the risk of osteoporosis.
Cu can help improve brain function by activating certain nerve pathways. It can strengthen memory and reduce the risk of diseases such as Alzheimer’s.
Harms of Cu
Copper supplements can interact with some medications such as hormone therapy pills, and nonsteroidal anti-inflammatory drugs such as ibuprofen, gout medications, and cimetidine.
Excessive consumption of copper can increase the risk of poisoning. The symptoms of poisoning are as follows: nausea, vomiting, diarrhea, stomach pain, dizziness, weakness, metallic taste in the mouth, liver cirrhosis, jaundice, and also heart problems.
The daily amount of copper required by the body
Babies up to 6 months: 200 micrograms per day
Babies from 7 to 12 months: 220 micrograms per day
1 to 3 years: 340 micrograms per day
4 to 8 years: 440 micrograms per day
9 to 13 years: 700 micrograms per day
14 to 18 years old: 890 micrograms per day
From 19 years and above: 900 micrograms per day
Pregnant women: 1000 micrograms per day
Lactating women: 1300 micrograms per day
From 19 years and above: 900 micrograms per day
Food sources containing copper
Although most of our food sources including seafood, fruits, and vegetables contain some copper, but the copper in every 100 grams is often below one milligram. Of course, in this article, we tried to introduce you to sources that contain more than one milligram of Cu.
All nuts, including tree almonds, cashews, and peanuts, are among the best nuts and natural sources of copper. They can be used raw and roasted as nuts and also prepare various salad dressings, smoothies.
Cashew: The amount of Cu in 100 grams of cashew: 2.22 mg
Almond:The amount of Cu in 100 grams of almonds: 0.9 mg
Peanut: The amount of Cu in 100 grams of peanuts: 0.7 mg
Pistachios: The amount of Cu in 100 grams of pistachios: 1.6 mg
Hazelnut: Amount of Cu in 100 grams of hazelnut: 2 mg
Walnuts: The amount of Cu in 100 grams of walnuts: 1.9 mg
And also the amount of Cu in 100 grams of cocoa powder: 3.8 mg
Finally Amount of Cu in 100 grams of sesame seeds: 4.08 mg