Copper is a chemical element that protects the human body against osteoporosis, increases immunity, promotes good brain function, and even inhibits the growth of bacteria. Copper deficiency may be evidenced by problems with concentration and memory, as well as frequent colds. What is the role of copper in the body? What are the best sources of copper?

Contents:

    1. Copper - role in the body
    2. Copper - sources. Products containing copper
    3. Copper - deficiency symptoms
    4. Copper - symptoms of excess
    5. Copper - dosage

Copperoccurs in the body only in trace amounts (75-150 mg), but it is found in all tissues. The most copper is in the liver, brain, heart and kidneys, and less is in the glands, bones and muscles.

Copper - role in the body

It participates in the synthesis of hemoglobin and, together with iron, participates in the transport of oxygen to each cell, especially to the nervous tissue sensitive to hypoxia. The work of the brain depends on the amount of copper - the ability to think, remember and creativity. Copper affects the transmission of nerve impulses and the level of neurotransmitters. It also facilitates the transport and absorption of iron.

Increases the body's resistance and protects against free radicals. This is a very important feature. As we age, the amount of free radicals in the body increases and they attack all cells, including nerve cells in the brain, with increasing force. And this leads to their damage and even death.

Copper prevents heart and circulatory system diseases. It also has a bacteriostatic effect - it inhibits the growth of bacteria and destroys them. It is essential for the formation of melanin, the pigment that determines the color of skin and hair. It participates in the synthesis of over 15 proteins, including collagen and elastin, which delay skin aging.

Copper - sources. Products containing copper

Products rich in copper are: liver, wheat germ and bran, oatmeal, nuts, cocoa, sunflower seeds. The copper content of drinking water depends on its acidity and the material of the pipes. Soft water has more copper.

It is important to know that copper is better absorbed from a diet rich in animal protein than from a diet containing mainly plant proteins. In addition, its absorption is improved by carbohydrates (glucose andstarch, to a lesser extent fructose) and vitamin C.

In turn, iron, zinc, tin, calcium and phosphorus have a negative effect on its absorption. Copper absorption is also reduced by phytates, dietary fiber and sulfur compounds.

You may be interested in this:

  • Potassium - deficiency symptoms and best food sources
  • Selenium: properties and sources in food
  • Manganese and he alth. What functions does manganese play in the body?
Important

Copper content in 100 g of selected products

  • cocoa - 3.71 mg
  • sunflower seeds - 1.87 mg
  • pumpkin seeds - 1.57 mg
  • hazelnuts - 1.29 mg
  • pork liver - 0.63 mg
  • parsley - 0.61 mg
  • oatmeal - 0.55 mg
  • buckwheat - 0.41 mg
  • green peas - 0.30 mg
  • wholemeal rye bread - 0.24 mg
  • walnuts - 0.28 mg
  • dark chocolate - 0.16 mg

Source: Kunachowicz H., Nadolna I., Przygoda B., Iwanow K .: Tables of composition and nutritional value of food. PZWL Medical Publishing, Warsaw 2005.

Copper - deficiency symptoms

Copper deficiency can have symptoms such as :

  • problems with concentration and memory
  • hyperactivity
  • brittle, brittle bones
  • frequent infections

Chronic lack of this element leads to anemia.

Copper deficiency threatens people with chronic diarrhea, malabsorption disorders, people who are slimming, and who take a lot of zinc, cadmium, fluoride and phytic acid supplements, which worsen the absorption of this element. Then you also have to take copper.

Copper - symptoms of excess

Overdosing is rare. Can cause:

  • muscle aches
  • stomach pains
  • feeling sick
  • liver dysfunction
  • heart abnormalities
  • respiratory system disorders

It is worth knowing that excessive amounts of copper are accumulated in the liver, brain and cornea of ​​the eye, which results in damage to these organs.

Copper preparations are taken in consultation with a doctor, at fixed times, during a meal, so as not to irritate the digestive tract .

Copper - dosage

  • infants - 0.2 mg
  • children - from 5 months to 3 years of age - 0.3 mg
  • children: from 4 to 6 years of age - 0.3 mg; up to 7 to 9 years of age - 0.7 mg;
  • boys: from 10 to 12 years of age - 0.7 mg; from 13 to 18 years of age - 0.9 mg;
  • girls: from 10 to 12 yearslife - 0.7 mg; from 13 to 18 years of age - 0.9 mg;
  • men: 0.9 mg;
  • women: 0.9 mg;
  • pregnant women: 1 mg;
  • lactation: 1.3 mg;

Source: Food and Nutrition Institute(Nutrition standards for the Polish population - amendment)

"Zdrowie" monthly

Category:

He alth