Copper is an essential trace element for the human body. It is present in the cells of all tissues.

What is copper used for?

The functions are varied and all of them equally important, but the following stand out:

• Participate in energy production from other minerals and vitamins, the formation of hemoglobin, red blood cells and various enzymes or the elimination of free radicals.
• It intervenes in the communication between neurons, in cardiac function and collaborates in the integrity of the central nervous system.
• Participates in the breakdown of carbohydrateslipids and proteins to generate energy in cells.
• Participates in the production of immune cells and in the synthesis of flexible connective tissue throughout the body.

Properties of copper

• Protects cardiovascular health. It helps prevent arteriosclerosis and hypertension because it improves the elasticity of blood vessels. Its action on collagen and elastin contributes to improving the tone of the heart muscle. Additionally, it regulates cholesterol.
• Improves the immune system. It plays an important role in the development and maintenance of the immune response against bacteria and viruses. In addition, its deficiency can be related to a decrease in white blood cells, which promotes frequent infections.
• Prevents bone diseases. Copper helps prevent the onset of rheumatoid arthritis, not only due to its ability to generate elastin and collagen, but also due to its antioxidant action that reduces inflammation. In addition, it prevents the loss of bone density.
• It could protect against neurodegenerative diseases. A dysfunctional imbalance of copper is being investigated in the onset of diseases such as Alzheimer’s and Parkinson’s. They are characterized by dystonia and cognitive impairment and could be involved in the formation of senile plaques.

Causes of copper deficiency

Only one in 100,000 people suffers from copper deficiencywhich may be due to a very inadequate diet, the consumption of supplements of other nutrients or poor absorption due to genetic causes.

Sometimes this is discovered deficiency in patients with anemia that do not respond to iron supplementation.

The main cause is a genetic disorder and it is usually diagnosed in premature babies or people with malabsorption.

What happens if copper is low

The consequences of a copper deficiency are several:

• Blood cell deficiency.
• Abnormalities in bone and connective tissue.
• Neurological disorders.
• Alterations in immune function
• Increased risk of cardiovascular diseases.
• Skin depigmentation
• Premature gray hair.

How much copper is needed

The WHO does not recommend taking more than 5 mg per day, because more than 10 mg can cause toxicity and severe liver disorders. These are the recommended daily intakes in each case:

• Men need 1.3 mg of copper per day
• Women need 1 mg (1.2 mg if pregnant and breastfeeding) of copper per day.
• Babies start with 0.2 mg and their needs increase over time.
• When they reach adolescence, they are already similar to adults.
• In cases of liver or kidney conditions, 3 mg should not be exceeded.

Balanced copper diet

To avoid possible deficiencies, it is advisable to consume foods that contain it and not take very high amounts of other nutrients.

• Excess zinc hinders the absorption of copper. Zinc supplements are recommended to combat viruses, but the dosage should not be exceeded. High amounts of vitamin C may also interfere with its function.
• Copper is not usually supplemented in isolation, but is included in multivitamins, which satisfy general needs. Toxicity is rare, although serious, and may be due to inadequate supplementation or genetic factors.

Plant foods with copper

The main food sources of this trace element are:

• Nuts and seeds (cashews, sunflower seeds, hazelnuts, almonds, peanuts and flax)
• Whole grains or flakes (wheat bran and buckwheat)
• The plums.
• The raisins.
• The lentils.
• The mushrooms.

Interaction of copper with other minerals

• Promotes the assimilation of iron, but an excess of this mineral weakens the absorption of copper.
• Also an excess of zinc, supplemented in prolonged periods with 50 mg daily, can cause its deficit.