Most of us probably don’t think about food or diet when we hear the word copper; instead, our first thought might be a penny or another household item. However, many people don’t realize that because copper is an essential mineral, our bodies actually need it to function.
Copper is needed to build a healthy immune system in addition to forming red blood cells, healthy blood cells and healthy connective tissues. Due to its many functions, copper is considered by some to be one of the best minerals for the heart and bone health.
But how much copper are we supposed to get every day? And how do we get copper in our usual diet? Read on to find out what the research says and for more healthy eating tips, check out The 4 best fruits for your heart.
How much copper do we need?
We already contain a certain amount of copper in our body on a regular basis, and depending on the Journal of Copper BiochemistryAbout 75% of the body’s copper is found in our bones Y muscleswith the remainder located in the brain, heart, and liver.
When it comes to the daily recommended value of copper, there is still a lot of debate. According to a report published in Advances in NutritionThe RDA for copper for adults in the United States is about 900 micrograms per day, which 25% of Americans apparently do not meet.
However, the recommended daily value varies in different countries. For example Advances in Nutrition it also says recommendations are higher in the UK (around 1,200 micrograms) and in Australia and New Zealand (around 1,700 micrograms). This leads many experts to question whether the RDA for the United States is simply too low a requirement.
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How Copper Affects Heart and Bone Health
The report published in Advances in Nutrition states that having a copper deficiency is related to cholesterol problems, as well as problems with glucose metabolism. This is known to have a negative impact on your blood pressure and the functioning of the heart as well.
Copper has also been found to help prevent bone problems and strengthen bones. In fact, copper deficiency in children is linked to an increased risk of developing osteoporosis.
How can you consume more copper?
There are many foods that naturally contain copper. According to the National Institute of HealthThese copper-rich foods include many types of seeds, nuts, whole grainsseafood, and even some chocolate!
One thing experts do warn is that copper can interfere with your body’s absorption of certain vitamins and nutrients such as vitamin C, zinc and iron. Before supplementing or increasing your copper intake, talk to your doctor to make sure this benefits you!
