Copper in our food

Copper is a metal found in water, soil, and some foods. Energy production helps enzymes, is necessary for erythrocytes, collagen tissue, brain neurotransmitters. It triggers the release of iron for the production of oxygen-carrying hemoglobin. It shows antioxidant properties. It is mainly stored in bones and muscle tissue.

Where does copper come from?

• Fish (salmon etc.),
• Shellfish (oysters, crab, etc.),
• Nuts (hazelnut, walnut, almond, grape, cashew etc.),
• Whole grains (wheat, barley etc.),
• Liver,
• Legumes (beans, chickpeas, peas etc.),
• Olive,
• Broccoli,
• Beet,
• Grape molasses,
• Honey,
• Orange,
• Dark unsweetened chocolate,
• Sunflower,
• Potatoes,
• Spinach,
• Tap water.

What are the functions of copper?

• Control of blood glucose level,
• Regulating blood cholesterol level
• Preventing weight gain by reducing appetite,
• Strengthening cognitive functions,
• Skin protection,
• Support for energy production,
• Protecting eye health,
• Protecting bones by slowing calcium metabolism.

What is the copper requirement?

• 1-3 years old child: 1000 mcg/day
• Children 4-8 years: 3000 mcg/day
• 9-13 years old child: 5000 mcg/day
• Boy 14 years and older: 8000 mcg/day
• Girl 14 years and older: 8000 mcg/day
• Pregnancy period: 10000 mcg/day
• Lactation period: 10000 mcg/day

What happens in copper deficiency?

• Weakness, fatigue,
• Anemia,
• Vision problems, blindness,
• Premature graying of hair,
• Fading of the skin,
• Feeling cold,
• Memory problems,
• Coordination disorder,
• Bone fractures, osteoporosis,
• Increased risk of infection.

What happens with an excess of copper?

• Nausea, vomiting,
• Stomach ache,
• Diarrhea
• Headache
• Respiratory problems,
• Heart rhythm disorders,
• Hypotension,
• Yellowing of the skin,
• Liver, kidney problems,