To learn more about the benefits of copper and copper-rich foods, we talked to anna smithRDN, consultancy Lose it!.
What are the main benefits of copper?
Copper is an essential nutrient for the body. and it plays a role in many bodily functions, one of which is making red blood cells (along with iron), maintaining nerve cells, and helping to keep the immune system strong.
“Copper is also a mineral that helps your brain develop properly,” says Smith. “In addition, it helps with energy production and iron absorption, and helps with the development and maintenance of healthy connective tissues and blood vessels.” This is why consuming enough copper through food can reduce the risk of cardiovascular diseases—low copper levels have actually been linked to high blood pressure and high cholesterol.
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The same goes for immunity: Copper helps increase white blood cell count, which helps prevent infections. Finally, copper helps prevent osteoporosis by increasing bone mineral density, it helps with collagen productionand fights inflammation by acting as an antioxidant in the body, further reducing the risk of chronic diseases.
A note on copper deficiency
While a quarter of Americans don’t eat enough copper, Smith points out that a true copper deficiency is quite rare in the United States. “That said, people with celiac disease, Menkes disease, or people taking zinc supplements may be at higher risk for low copper levels,” says Smith. Such deficiency is associated with anemia, lightened patches of skin, elevated cholesterol or triglyceride levels, weakened bones, or even connective tissue disorders. “In addition, some may experience tiredness and loss of balance,” adds Smith.
How much copper should I consume every day?
Given the benefits associated with copper and the concerns surrounding insufficient intake, getting your daily dose of the mineral is top of mind for many. Like other minerals, the proper amount of copper needed varies from person to person, based on age and around certain life events, says Smith. “Recommended copper intake levels increase with age, and the highest amounts are needed during pregnancy and lactation,” notes Smith. For example, babies up to one year old need 200 mcg of copper per day, while dieticians recommend that children ages one to eight years old consume between 340 and 440 mcg of copper per day. In the early teen years, copper intake increases from 700 to 890 mcg, and most adults will require around 900 mcg per day. Women will need even more copper during pregnancy, about 1,000 mcg per day, and breastfeeding women need 1,300 mcg per day, says Smith.
Copper-rich foods
Fortunately, you probably won’t have to look too far to find your copper sources. In fact, many staple ingredients are excellent sources of this mineral.
- Shellfish and shellfish, such as oysters or lobster
- shiitake mushrooms
- whole grains
- spirulina
- Beans
- Nuts and seeds, such as almonds, cashews, and sesame seeds
- Potatoes
- Animal organs, including kidneys and livers
- Dark green leafy vegetables like kale, Swiss chard, and spinach
- Dark chocolate
“My favorite sources of copper include cashews, sunflower seeds, shiitake mushrooms, crab, oysters, and tofu,” says Smith. “If you’re specifically focused on increasing your copper intake, then it may be beneficial to keep a detailed food log,” she adds.
This umami-rich doenjang-jjigae stew is a delicious way to boost your copper intake, thanks to shiitake mushrooms, seaweed, and potatoes:
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