Copper is essential for healthy bodies and minds but some studies suggest a quarter of people aren’t getting enough of the crucial metal.
Copper plays an important part in everyday health, key to maintaining a strong immune system, boosting energy, making red blood cells, helping brains develop & function, and keeping your cardiovascular system on track. But there should be no deficiencies given copper is readily available through a well balanced diet.
According to expert Lisa Smith interviewed by WELL + GOOD the proper amount of copper needed varies from person to person, by age, and around certain life events. Recommended copper intake levels do increase with age with the highest amounts needed during pregnancy and breastfeeding.
The WELL + GOOD article suggests “babies up to one year of age need 200 mcg a day of copper, while dietitians recommend children from one to eight years old consume between 340 and 440 mcg of copper per day. By early teenage years, copper intakes increase to 700 to 890 mcg, and most adults will require around 900 mcg per day. Women will need even more copper across the duration of their pregnancy at around 1,000 mcg per day, and breastfeeding women require 1,300 mcg on a daily basis”.
WELL + GOOD says copper is abundant in the following foods:
- Mollusks and shellfish, such as oysters or lobster
- Shiitake mushrooms
- Whole grains
- Spirulina
- Beans
- Nuts and seeds, such as almonds, cashews, and sesame seeds
- Potatoes
- Animal organs—including kidneys and livers
- Dark leafy greens like kale, Swiss chard, and spinach
- Dark chocolate