The Surprising Health Benefits of Copper
Copper is an essential trace mineral that plays a vital role in many of your body’s functions. Though needed only in small amounts, getting enough copper is key.
This article explores the compelling health benefits linked to copper and explains why you should ensure you consume enough of it.
What is Copper?
Copper is a mineral found throughout the body and plays a role in making red blood cells, maintaining nerve cells, immune function, and much more. Adults need about 900 micrograms (mcg) of copper daily. Good sources include:
- Organ meats like liver
- Shellfish and mollusks like oysters
- Nuts like cashews and almonds
- Legumes including lentils and beans
- Potatoes and grains
- Dark leafy greens
Deficiency, while rare, can cause anemia and bone abnormalities. Speak with your doctor if you are concerned you may not be getting enough copper from your diet.
Copper and Heart Health
Getting adequate copper is crucial for maintaining cardiovascular health. Copper enables and regulates processes related to cholesterol and triglycerides, which can lower heart disease risk when optimized.
Some research indicates supplements may also improve certain heart disease risk factors like blood pressure and “bad” LDL cholesterol in those deficient in copper. However, more studies are needed.
Overall, ensuring you meet the RDI for copper through food sources is smart for supporting heart health. Pairing a diet rich in copper with regular exercise and not smoking is the best way to keep your heart strong.
Copper for Brain Health and Cognition
Copper plays essential roles in brain function and development. It supports neurotransmitters essential for thought, memory, mood, and more.
Some research suggests copper helps remove amyloid plaques in the brain associated with Alzheimer’s disease. Studies indicate copper may help Alzheimer’s patients retain cognition longer.
While promising, more research on copper’s role in dementia and cognition is needed. In the meantime, ensuring you meet the RDI through foods like oysters, nuts, and lentils to support brain health is wise.
Copper for Immune Support
Copper assists several immune processes in the body, from producing and activating cells that consume bacteria to forming antibodies. This antimicrobial power may explain why hospital fixtures and surfaces sometimes contain copper — to cut down on infections.
Studies demonstrate copper may protect against certain common pathogens, shortening how long you stay sick. Research indicates taking roughly 2 mg per day may safeguard against cold or flu viruses.
However, benefits beyond the RDI are uncertain. Focus first on getting the daily recommended copper before considering supplements.
Copper for Bone Health
Research demonstrates copper is vital for proper bone formation and strength across one’s lifespan. Young children need adequate copper to grow healthy bones. In adults, sufficient copper intake protects bone mineral density as we age.
Not getting enough copper could raise one’s risk of developing osteoporosis. However, supplementing beyond the RDI does not appear to improve bone health further.
Sticking with food sources of copper to meet the RDI is best for supporting strong bones long-term. Weight-bearing exercise and getting enough calcium and vitamin D also boost skeletal health.
Top 10 Copper-Rich Foods
Getting enough copper-containing foods daily provides the best health benefits. Here are 10 great options:
- Beef and calf liver (14mg per 100g)
- Dark chocolate (around 1mg per ounce)
- Oysters and mussels (2mg per 3 ounces)
- Lentils (0.5mg per cooked cup)
- Cashews (0.7mg per ounce)
- Shiitake mushrooms (0.9mg per cup)
- Squash seeds like pumpkin (1mg per ounce)
- Almonds (0.5mg per ounce)
- Potatoes (0.4mg per medium potato)
- Lobster (0.6mg per 3 ounce serving)
Aim for 0.9mg of copper daily from these and other whole food sources for optimal health benefits.
Copper: A Vital, Versatile Mineral
While needed in only small daily amounts, copper plays diverse roles across many bodily systems essential for health. Getting enough ensures sufficient function of processes from immunity to cognition.
Focus first on eating a balanced diet with good sources of copper like beef liver, mollusks, nuts, lentils, and more. If concerned you may have a deficiency, ask your healthcare provider about getting tested. They can advise if a supplement makes sense for your needs.
