Daily requirement
Nutritionists have determined the average copper intake for adults. Under normal conditions, it ranges from 1.5 to 3 mg per day. But the children's norm should not go beyond 2 mg daily. At the same time, babies under one year old can receive up to 1 mg of microelement, children under 3 years old - no more than one and a half milligrams. Copper deficiency is extremely undesirable for pregnant women, whose daily requirement is 1.5-2 mg of the substance, since cuprum is responsible for the proper formation of the heart and nervous system of the unborn baby.
Some researchers are convinced that dark-haired people need more copper than blondes. This is explained by the fact that brown-haired people use Cu more intensively for hair coloring. For the same reason, early gray hair often occurs in dark-haired people. Eating foods high in copper will help avoid depigmentation.
People with:
- allergies;
- osteoporosis;
- rheumatoid arthritis;
- anemia;
- heart disease;
- periodontal disease.
Negative effects of copper in the human body
When copper enters the body in sufficient quantities and does not exceed the permissible norm, the beneficial properties are undeniable, however, if the conditions of intake are violated, we can no longer talk about benefits, but about negative effects.
When oversaturation occurs, muscle pain occurs, sleep patterns are disrupted, and depression occurs. Possible development of premature aging. To eliminate negative phenomena and not cause harm, you need to find out your own consumption standards.
Benefits for the body
Like iron, copper is important for maintaining normal blood composition. In particular, this trace element takes part in the production of red blood cells and is important for the synthesis of hemoglobin and myoglobin (oxygen binding protein contained in the heart and other muscles). Moreover, it is important to say that even if the body has sufficient iron reserves, the creation of hemoglobin without copper is impossible. In this case, it makes sense to talk about the complete indispensability of Cu for the formation of hemoglobin, since no other chemical element can perform the functions assigned to cuprum. Copper is also an important component of enzymes on which the correct interaction of red blood cells and white blood cells depends.
The indispensability of Cu for blood vessels lies in the microelement’s ability to strengthen the walls of capillaries, giving them elasticity and proper structure.
The strength of the so-called vascular framework - the internal coating of elastin - depends on the copper content in the body.
Without copper, the normal functioning of the nervous system and respiratory organs is also difficult. In particular, cuprum is an important component of the myelin sheath, which protects nerve fibers from destruction. The benefit for the endocrine system consists of a beneficial effect on pituitary hormones. For digestion, copper is indispensable as a substance that affects the production of gastric juice. In addition, Cu protects the digestive tract from inflammation and damage to the mucous membranes.
Together with ascorbic acid, Cu can strengthen the immune system and protect the body from the harmful effects of viruses and bacteria. Enzymes that fight free radicals also contain copper particles.
Being a component of melanin, it affects skin pigmentation processes. The functioning of the amino acid tyrosine (responsible for hair and skin color) is also impossible without Cu.
The strength and health of bone tissue depend on the amount of this micronutrient in the body. Copper, by promoting collagen production, affects the formation of proteins necessary for the skeleton. And if a person experiences frequent fractures, it makes sense to think about a possible Cu deficiency in the body. Moreover, cuprum prevents the leaching of other minerals and trace elements from the body, which serves as a prevention of osteoporosis and prevents the development of bone diseases.
At the cellular level - supports ATP functions, performs a transport function, facilitating the supply of necessary substances to every cell of the body. Cu takes part in the synthesis of amino acids and proteins. It is a significant component for the formation of collagen and elastin (important components of connective tissues). It is known that cuprum is responsible for the processes of reproduction and growth of the body.
According to recent studies, Cu is an essential component for the production of endorphins, hormones that improve mood and relieve pain.
And one more good news about copper. A sufficient amount of microsubstance will protect against early aging. Copper is part of superoxide dismutase, an antioxidant enzyme that protects cells from destruction. This explains why cuprum is included in most anti-aging cosmetic products.
Other useful functions of copper:
- strengthens the immune system;
- strengthens the fibers of the nervous system;
- protects against the development of cancer;
- removes toxic substances;
- promotes proper digestion;
- takes part in tissue regeneration;
- activates insulin production;
- enhances the effects of antibiotics;
- has bactericidal properties;
- reduces inflammation.
Foods Rich in Copper
Macro- and microelements in full are contained in seafood. Seafood also contains large amounts of copper.
Squid, fish, shrimp, mussels and edible algae, when regularly present in the diet, can provide the body with a sufficient supply of this element.
Copper is also present in plants and “regular” animal foods. It accumulates in plant products mainly because copper microfertilizers are used to improve the yield of many crops.
Therefore, the mineral is present in vegetables, fruits, and cereals. They contain copper along with molybdenum, and this increases their value as sources of microelements, because these two minerals “work in pairs” in the body.
Some plants “purposefully” accumulate copper. Thus, ginseng, known for its numerous beneficial effects, is distinguished by its high content.
Raw egg yolks also contain high dosages of copper, but due to their specific taste and the risk of salmonella infection, raw eggs should not be eaten.
Liver, fermented milk products, and meat are rich in copper from animal sources.
Copper shortage
Copper deficiency, like any other microelement, causes the development of various types of disorders in the functioning of human systems and organs.
But it is important to note here that a deficiency of Cu is almost impossible provided that you have a balanced diet. The most common cause of Cu deficiency is alcohol abuse.
Insufficient consumption of cuprum is fraught with internal hemorrhages, increased cholesterol levels, and pathological changes in connective tissues and bones. The child's body most often reacts to Cu deficiency with growth retardation.
Other symptoms of Cu deficiency:
- atrophy of the heart muscle;
- dermatoses;
- decreased hemoglobin, anemia;
- sudden loss of weight and appetite;
- hair loss and depigmentation;
- diarrhea;
- chronic fatigue;
- frequent viral and infectious diseases;
- depressed mood;
- rash.
Why We Need Copper: Top 10 Health Benefits of Copper
As you can see, a lack of copper in the body, the symptoms of which are not the most pleasant, can lead to serious health problems. Copper is the third most abundant mineral in the body, but the body cannot create it on its own. The main way to obtain copper is by eating certain foods. Copper is found mainly in the liver, kidneys, heart and brain of humans and animals.
Want to know what copper does to your body? It plays an important role in maintaining a healthy metabolism and promotes growth and repair of the body. Copper helps produce melanin, build bones and connective tissue. The body also needs copper to properly carry out many enzymatic reactions and maintain healthy connective tissue. The body eliminates copper through urine and intestines.
There are many benefits of copper that have a significant impact on human health, including:
1. Supports healthy metabolism
Copper plays a vital role in maintaining a healthy metabolism as it ensures the proper functioning of many important enzymes. Enzyme reactions are necessary for our various organ systems to maintain normal metabolism because they allow nerves to communicate with each other. This is one reason why copper enzymes are especially abundant in the tissues of the body with the greatest metabolic activity, including the heart, brain and liver.
Copper is important for the nervous system, cardiovascular system, digestive system and almost every other part of the body due to its effect on metabolic processes. It is important for the synthesis of adenosine triphosphate (ATP), the body's fuel source. Therefore, copper deficiency can lead to sluggish metabolism, low energy intake, and other signs of poor metabolic health.
Provides the body with energy
ATP is a fuel that is produced in all cells of our body. It is created in the mitochondria of cells, and copper is essential for the proper production of ATP. Copper acts as a catalyst in the reduction of molecular oxygen to water, which is a chemical reaction that occurs during the creation of ATP.
Copper also makes protein more available to the body, releasing iron into the blood, making it better absorbed. Because it affects ATP and protein metabolism, it is important for the overall healing of muscles, joints and body tissues. Copper also helps maintain high energy levels.
3. Necessary for proper brain function
Research suggests that copper affects several important brain pathways involving the neurotransmitter dopamine. Your body needs dopamine to maintain energy, maintain a good mood and appearance, and help you focus. Dietary copper deficiency in humans is associated with decreased dopamine levels.
Without enough copper in the body, signs of copper deficiency may occur, such as low metabolic activity, fatigue, trouble concentrating, low mood, and more. This is a sign that the network of reactions and metabolic pathways involving copper is affected.
Excess copper
An overdose of copper is possible only with the abuse of synthetic dietary supplements. Natural sources of microelements provide adequate concentrations of the substance necessary to maintain body functions.
The body can signal excess copper in different ways. Usually an overdose of Cu is accompanied by:
- hair loss;
- the appearance of early wrinkles;
- sleep disorders;
- disruptions of the menstrual cycle in women;
- fevers and profuse sweating;
- convulsions.
In addition, the toxic effects of copper on the body can cause kidney failure or gastroenteritis. There is a risk of epileptic seizures and mental impairment. The most serious consequence of copper poisoning is Wilson's disease (copper disease).
At the “biochemistry” level, an overdose of copper displaces zinc, manganese and molybdenum from the body.
Absorption of copper from food
The body absorbs about a tenth of copper from food. Despite this, it is usually absorbed in sufficient quantities in the intestines, and additional copper is not required. Absorption occurs better if the element enters the body together with molybdenum; in pairs they work much more efficiently than individually, since they are integrated into the same biochemical reactions when they participate in the exchange of protein and sulfur. However, it is not necessary to worry about the supply of molybdenum; most products containing copper already include molybdenum in their composition.
Cereal phytins bind copper in the intestines. If there is an excess of dietary fiber in the diet (this happens when deliberately consuming large doses of bran), copper molecules can also bind and be excreted from the body.
