Copper is an essential trace mineral that plays a crucial role in various physiological processes in the human body. Here are some key aspects of copper:
Functions in the Body:
Enzyme Activation: Copper is a cofactor for many enzymes involved in energy production, antioxidant defense, and the formation of connective tissues.
Iron Metabolism: Copper is necessary for the absorption, transport, and utilization of iron. It helps in the formation of hemoglobin, the protein responsible for carrying oxygen in the blood.
Connective Tissue Formation: Copper is involved in the synthesis of collagen and elastin, which are crucial components of connective tissues, skin, and blood vessels.
Neurological Function: Copper plays a role in the development and maintenance of the nervous system. It is involved in the synthesis of neurotransmitters and the protection of nerve cells.
Immune System Support: Copper is essential for the normal function of the immune system. It is involved in the activation of immune cells and the regulation of inflammatory responses.
Sources of Copper:
Copper is found in a variety of foods, and a well-balanced diet usually provides sufficient amounts. Good dietary sources of copper include:
- Shellfish (especially oysters)
- Nuts and seeds
- Organ meats (liver, kidney)
- Legumes
- Whole grains
- Dark chocolate
- Leafy green vegetables
Recommended Daily Intake:
The recommended daily intake of copper varies based on factors such as age, sex, and life stage. The Recommended Dietary Allowance (RDA) for copper, as established by the Food and Nutrition Board of the National Academies, is as follows:
- Adults (19 years and older): 900 micrograms per day
- Pregnant women (14-18 years): 1,000 micrograms per day
- Pregnant women (19 years and older): 1,000 micrograms per day
- Lactating women (14-18 years): 1,300 micrograms per day
- Lactating women (19 years and older): 1,300 micrograms per day
It's important to note that while copper is essential for health, excessive intake can lead to toxicity.