Copper Health Defender
It may not be the first nutrient that comes to mind, but its role in our health is pretty significant. Think of it as a tiny superhero quietly doing its job behind the scenes.
The Unsung Hero: Understanding Copper
So, why does this reddish-orange coloured metal matter? Well, it’s crucial for various bodily functions, like making red blood cells, maintaining a healthy immune system, and helping our bodies absorb iron.
The Health Boosters: Benefits of Copper
When it comes to health benefits, its like a secret weapon. It aids in collagen production, keeping our skin and bones strong, and even supports brain function. Plus, it acts as an antioxidant, fighting off those pesky free radicals and keeping our cells healthy.
Food Sources
Here are some food and natural sources of copper along with brief explanations:
1. Nuts and Seeds:
Almonds, cashews, and sunflower seeds are rich sources. Snacking on these nuts and seeds can help boost your intake.
2. Whole Grains:
Whole grains like oats, barley, and wheat contain it. Incorporating whole grain products into your diet such as bread, pasta, and rice can contribute to achieve desired level of intake.
3. Seafood:
Shellfish such as oysters, crabs, and mussels are excellent sources. Including seafood in your meals regularly can help meet your daily needs.
4. Leafy Greens:
Dark leafy greens like spinach, kale, and Swiss chard contain it and adding these greens to salads, soups, or stir-fries can increase copper levels in your body.
5. Beans and Legumes:
Beans such as lentils, chickpeas, and kidney beans are good sources. Incorporating beans into your diet in dishes like soups, stews, and salads can provide for it along with other nutrients.
6. Organ Meats:
Organ meats like liver and kidneys contains plenty of it. While not as commonly consumed, incorporating small amounts of organ meats into your diet can boost copper levels in your body.
7. Dark Chocolate:
Dark chocolate also contains this silent worker, along with antioxidants and other beneficial compounds. Enjoying moderate amounts of dark chocolate can contribute to your intake as part of a balanced diet.
8. Avocado:
Avocado is a fruit that contains this essential nutrient. Including avocado in meals like salads, sandwiches, or smoothies can add a touch of copper along with healthy fats and other nutrients.
These natural sources are readily available and can be included in a balanced diet to support overall health and well-being.
Recommended Daily Intake
The recommended daily intake varies by age and other factors. Here are the Recommended Dietary Allowances (RDAs) for copper:
– Adults: 900 micrograms (mcg) per day
– Pregnant women: 1,000 mcg per day
– Breastfeeding women: 1,300 mcg per day
– Children:
– 0-6 months: 200 mcg per day
– 7-12 months: 220 mcg per day
– 1-3 years: 340 mcg per day
– 4-8 years: 440 mcg per day
– 9-13 years: 700 mcg per day
– 14-18 years: 890 mcg per day
It’s worth noting that the Tolerable Upper Intake Level (UL) for copper is 10,000 mcg (10 mg) per day for adults. Exceeding this amount can cause adverse health
Spotting the Signs: Deficiency Symptoms
Now, let’s talk about what happens when we don’t get enough of it. Deficiency isn’t super common, but when it occurs, it can lead to issues like anaemia, weakened immune function, and brittle bones. Signs to watch out for include fatigue, frequent infections, and pale skin.
Navigating the Detection: Ways to Determine Its Deficiency
Detecting a deficiency isn’t always straightforward, but if you’re experiencing any of those symptoms, it’s worth consulting your doctor. They can run tests to check your copper levels and recommend dietary changes or supplements if needed.
Conclusion
Getting enough of this metal isn’t too tricky. It’s found in various foods like nuts, seeds, whole grains, leafy green veggies, and seafood. So, keeping a balanced diet rich in these foods is a great way to ensure you’re getting your copper fix.
In a nutshell, copper might not steal the spotlight, but it plays a crucial role in keeping our bodies functioning smoothly. So, let’s give a little shout-out to this underrated nutrient for all the hard work it does behind the scenes!
