INTRODUCTION: THE PLACE OF COPPER IN THE “CHAIN OF LIFE”
For good health and vitality, the human body needs several key nutrients that work together like links in a chain. If one of the links breaks, the chain is ineffective, hence the saying, “A chain is only as strong as its weakest link.” The nutrients that make up the “chain of life” are carbohydrates, proteins, vitamins, enzymes, lipids and sterols, and minerals. All six must be present in adequate amounts for life to thrive.
Minerals, the group to which copper belongs, are critical to every chemical reaction that occurs in the body. Whether it’s energy production, tissue manufacturing, protein synthesis, water balance, or cell growth and reproduction, at least one mineral is required.
HEALTH BENEFITS OF COPPER
Copper is one of the few metallic elements that the human body needs for optimal metabolic function. It is found throughout the body, where it aids in the critical function of making red blood cells and maintaining healthy nerve cells and the immune system. Perhaps the importance of copper in human life is highlighted by the fact that it is present from the moment of conception, aiding in the formation and development of a baby’s heart, blood vessels, and nervous system, among others.
It goes further by supporting iron absorption and promoting collagen formation. Copper also has antioxidant properties that fight free radical activity that accelerates aging by damaging cells in the body. Suffice it to say that copper has immense benefits on the human body, some of which are only just being discovered.
COPPER IN THE BODY
In the body, copper is stored primarily in the muscles and bones. Scientific studies indicate that there are approximately 1.4 to 2.1 milligrams of copper per kilogram of body weight. From the above, you can see that your body needs copper in small amounts. Although copper deficiency is rare, it usually manifests itself in a number of ways, including low white blood cell count, osteoporosis, anemia, low body temperature, thyroid problems, irregular heartbeat, and brittle bones. There is also scientific research pointing to copper deficiency as one of the factors that can put you at risk for coronary heart disease.
THE SIDE EFFECTS OF COPPER
As with most things, moderation in copper intake is important. Even with its critical role in ensuring good health, consuming too much of this mineral can cause unpleasant side effects such as stomach pain, diarrhea, headache, nausea, dizziness, and vomiting. When ingested in toxic amounts, copper can be fatal. Fortunately, the body has its mechanism to reject large amounts of copper that can be inadvertently consumed at once.
The RDA for copper for adults is 900 micrograms, while pregnant and lactating women generally require higher doses of 1,000 and 1,300 micrograms per day, respectively. Consuming high amounts of zinc can help remove excess copper from the body.
FOODS RICH IN COPPER
Because the human body cannot synthesize copper, this mineral must be obtained exclusively from the diet in minimal amounts. You’ll get dietary copper from a wide variety of foods, including dark green leafy vegetables like kale and spinach; shellfish such as oysters, squid, and lobster; dried legumes such as beans and soybeans and dried fruits such as walnuts, hazelnuts and cashews.
Other food sources of copper include organ meats such as liver, avocado, chocolate, dried peaches, figs, and raisins. Drinking water supplied through copper pipes also provides small amounts of copper, although most people do nothing about it. Such an abundance of dietary sources of copper might suggest that there is no need for supplementation. But recent research has established an emerging trend that should make people sit up and listen. According to a recent survey, only 25% of Americans consume a daily amount of copper that is considered adequate by the Food and Nutrition Board of the US National Academy of Sciences. Where has all the copper gone?
CONCLUSION:
The United States Department of Agriculture established long ago that important minerals are gradually being depleted from the soil, over time. This means that even though people may be consuming copper-rich foods, they get less copper and other minerals over time. The suggestion that our diet falls short of the required amounts is instructive. In the long run, supplementation may not be such a far-fetched idea after all.