Copper is essential for human health. We are born with sufficient stores of copper to sustain growth and development for the first few months of life
Why do we need copper?
Copper works with iron to form healthy red blood cells. It helps to produce energy in cells and form a protective covering of our nerves and connective tissues, as well as:
- Boost brain development before and after birth, and throughout life assist nerve cells in the brain to effectively communicate
- Aid in skin elasticity and promote healthy bones, hair and teeth
- Repair and maintain connective tissue in the heart and arteries.
How much do we need?
The recommended Adequate Intake (AI) of copper is 1.7mg for men and 1.2mg for women. A higher intake is required for pregnant and breastfeeding women, infants and teenagers.
Australia and New Zealand have opted for AI values for copper for all age and sex groups, which are generally higher than the Reference Nutrient Intakes/Recommended Daily Allowance values in other countries.
Where does copper come from?
A balanced diet contains foods that are good sources of copper like seafood, whole grain products, wheat bran cereals, legumes, nuts (especially brazils and cashews), seeds (especially poppy and sunflower), and organ meats (liver, kidney).
Fortunately chocolate is also a good source of copper!
What happens if we don’t get enough?
Although our bodies only require a small amount of copper, its contribution to human health is undeniable and as essential as calcium, iron and zinc.
If we don’t get enough copper from what we eat and drink, symptoms can develop over time such as weak bones and teeth, loss of skin tone and susceptibility to colds and flu.
Can we have too much?
The National Health and Medical Research Council advise an Adequate Intake upper limit of 10 mg of copper. Harmful effects from consuming too much copper from food are rare in healthy individuals.
