Copper is a mineral that can be found in very small amounts in the human body. It is considered the third most important mineral, after iron and aluminum. About 100 mg of copper is found in the body of adults, mostly in the liver, bones, muscles, brain, kidneys and heart. Copper is an element of great importance for the establishment and maintenance of normal body function, and is one of the most important nutrients. Copper is responsible for maintaining the health of nerve cells as well as the entire immune system.
What is the function of copper?
Copper is necessary for the normal functioning of a large number of different enzymes. In addition, copper actively participates in the regulation of metabolism. Combining with iron, copper produces red blood cells, i.e. erythrocytes, bones and connective tissue, thus helping the body to produce energy. Copper also participates in the pigmentation of the skin and hair, and helps in establishing the normal functioning of the heart. Copper is also an antioxidant that reduces the number of free radicals that can lead to damage to cell walls and DNA.
Nine signs and symptoms of copper deficiency
1. Fatigue and weakness
Lack of copper can be one of the causes of fatigue and weakness. Copper is necessary for the absorption of iron from the intestine. When copper levels are low, the body can absorb less iron. This can cause iron deficiency anemia, a condition in which the body is unable to deliver enough oxygen to its tissues. Lack of oxygen can make you weak and make you feel tired. Several animal studies have shown that copper deficiency can cause anemia. In addition, cells use copper to make adenosine triphosphate (ATP), the body's main source of energy. This means that copper deficiency could affect your energy levels, which in turn promotes fatigue and weakness. Fortunately, a copper-rich diet can help correct copper-deficiency anemia.
2. Frequent infections
People who often suffer from various infections may have a copper deficiency. This is because copper plays an important role in maintaining a healthy immune system. When copper levels are low, the body has trouble making immune cells. Studies have shown that copper deficiency can dramatically reduce the production of neutrophils, which are white blood cells that act as the body's first line of defense against bacteria.
3. Weak and fragile bones
Osteoporosis is a condition characterized by weak and brittle bones. With age, this problem becomes more common and is related, among other things, to copper deficiency. Copper is involved in the processes that create osteoblasts, which are the cells that form bone.
4. Problems with memory and learning
Copper deficiency is a possible cause of memory and learning difficulties. This is because copper plays an important role in brain development. Copper is used by enzymes that help supply the brain with energy, help the brain's defense system, and transmit signals to the body. Conversely, copper deficiency is associated with diseases that halt brain development or affect the ability to learn and remember, such as Alzheimer's disease. Interestingly, the study found that people with Alzheimer's disease had up to 70% less copper in their brains, compared to the healthy population.
5. Difficulty walking
People with copper deficiency may find it more difficult to walk properly. Enzymes use copper to maintain optimal spinal cord health. A lack of copper can cause these enzymes to not work as efficiently, resulting in signals not being transmitted through the spinal cord properly.
6. Sensitivity to cold
People with copper deficiency can tolerate cold temperatures less well. Copper, along with other minerals such as zinc, helps maintain optimal thyroid function. Studies have shown that T3 and T4 thyroid hormone levels are closely related to copper levels. When blood copper levels are low, thyroid hormone levels also drop. As a result, hypofunction of the thyroid gland occurs. Since the thyroid gland helps regulate your metabolism and heat production, low thyroid hormone levels lead to sensitivity to cold.
7. Pale skin
Skin color is largely determined by the pigment melanin. People with lighter skin usually have less melanin. Interestingly, copper is used by enzymes that produce melanin. Therefore, copper deficiency can affect the production of this pigment, causing pale skin.
8. Gray hair
Hair color is also affected by the pigment melanin. Considering that a low level of copper can affect the production of melanin, a lack of copper can cause the appearance of gray hairs on the hair prematurely.
9. Loss of vision
Loss of vision is a serious condition that can occur with long-term copper deficiency. Copper is used by many enzymes that help ensure the proper functioning of the nervous system. This means that copper deficiency can cause problems with the nervous system, including vision loss. Vision loss due to copper deficiency appears to be more common among people who have had surgery on the digestive system because these surgeries can reduce the body's ability to absorb copper. Although there is some evidence that vision loss caused by copper deficiency is reversible, other studies have shown no improvement in vision after increased copper intake.
What foods are rich in copper?
Kidneys and livers of animals and poultry are the foods richest in copper. Some of the foods that can be found in smaller amounts of copper are shellfish, crustaceans, dried fruit, seeds, wheat bran, whole grains, green leafy vegetables, chocolate and legumes.
What are the consequences of excessive copper intake?
Excessive intake of copper in the body through diet is a very rare phenomenon. Elevated levels of copper in the blood occur more often after taking supplements, which can lead to symptoms such as nausea, vomiting, diarrhea and fever. More severe cases of elevated copper levels in the blood mostly occur in children and can cause liver damage, and in some cases liver cirrhosis. In cases where the liver is unable to metabolize the increased amount of copper in the blood, Wilson's disease occurs. Wilson's disease is a rare genetic disorder that causes copper to build up in the liver, brain, eyes and other organs, causing tremors, difficulty speaking, coordination problems, personality changes and hepatitis.
Copper in food
liver, kidneys, fish, shellfish, egg yolks, bananas, raisins, stone fruits, dried fruits, walnuts, pear and apple leaves, vegetables, oats, soybeans, rice, clover, alfalfa, whole grains (grains, sprouts, bran), mushrooms, pepper, bone meal, molasses sugar syrup, chocolate.
Copper in numbers
Weight (g) Copper (mg)
Boiled calf's liver 100 g, 9,9 mg
Boiled beef liver 100 g, 4,5 mg
Boiled oysters 100 g, 2 mg
Brazil nut 70 g, 1,2 mg
Raw oysters 100 g, 1,1 mg
hazelnut 68 g, 1 mg
almond 78 g, 1 mg
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