Copper is an essential trace mineral that plays a critical role in iron metabolism, connective tissue formation, brain development, and immune defense. Though only needed in small amounts, copper acts as a cofactor in many important enzyme systems that power your body’s daily functions.
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One of copper’s most important jobs is aiding in the absorption and transport of iron. It helps form ceruloplasmin, a protein that carries iron in the bloodstream. Without adequate copper, the body cannot properly utilize iron, leading to symptoms that mimic iron-deficiency anemia—fatigue, weakness, and pale skin.
Copper is also crucial for collagen and elastin synthesis, making it essential for the formation of strong bones, blood vessels, and connective tissues. It supports wound healing, cardiovascular health, and skin resilience.
In the brain, copper assists with the production of neurotransmitters such as dopamine and norepinephrine, influencing mood and cognitive function. It also contributes to antioxidant defense by supporting superoxide dismutase (SOD), an enzyme that protects cells from oxidative damage.
Good food sources of copper include organ meats (especially liver), shellfish, seeds (sesame and sunflower), nuts (cashews, almonds), whole grains, legumes, dark chocolate, and mushrooms.
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The recommended daily intake for adults is about 900 micrograms (mcg). Deficiency is rare but may occur in people with malabsorption syndromes, on long-term zinc supplementation (which competes with copper), or with certain genetic conditions like Menkes disease.
On the flip side, excess copper from over-supplementation or contaminated water can be toxic, causing nausea, abdominal pain, and liver damage.
In summary, copper is the hidden catalyst behind your body’s iron management, skin strength, brain chemistry, and immunity. Though small in quantity, its impact on vitality and resilience is immense.
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