John Myers
Magnesium, iron, zinc, and iodine are all talked about, but copper is a lesser-known trace element. It is just as important for our bodies. Read what functions copper fulfills and what it contains.
That’s why your body needs copper
Did you know that foods rich in copper are beneficial for a diet that promotes beautiful skin? The trace element supports normal skin pigmentation, which in turn makes your complexion appear even. But that’s not the only benefit you get from using copper foods in your beauty food recipes. Because copper also contributes to protecting the cells from oxidative stress, preserving the connective tissue and normal hair pigmentation. The trace element is also important for
- the function of the nervous system,
- iron transport in the body,
- a strong immune system
- and the energy metabolism.
So high is your need for the trace element
Since the body cannot form copper itself, you must regularly ingest sufficient amounts of the trace element through food. The daily requirement of children from the age of seven and adults is 1 to 1.5 milligrams per day. With a balanced diet, this amount can usually be reached without any problems. A copper deficiency would manifest itself in the form of pigment and liver dysfunction, insufficient iron intake, and anemia. This can only happen if you suffer from a disease that interferes with copper absorption or if you take high doses of zinc as a dietary supplement on a long-term basis. This trace element impairs copper utilization. Equally rare is a copper overdose, which can cause discomfort in the digestive tract and damage the liver.
The most important foods containing copper
Copper is found in both plant and animal foods, so the need can be met with almost any diet, whether vegan or omnivore. Some of the best copper foods include:
- Cocoa
- Legumes
- Meat
- Seafood
- Offal
- Grain
- Whole grain bread
- Nuts
- seeds
- Mushrooms
- Hard cheese (including Gruyere, mountain cheese, Appenzell)
The daily requirement can be covered with a thick wholemeal cheese roll, a meat meal, or a bar of chocolate. Nuts in particular are generally good sources of minerals and trace elements, which is what makes walnuts, for example, so healthy. If you not only appreciate the copper content in food but also want to absorb a wide range of nutrients, you are welcome to nibble on a handful of nuts every day.
