Does the human body use copper?
Copper is an essential mineral that plays a crucial role in the proper functioning of the human body. This mineral is found in various tissues and organs, and it is necessary for numerous biochemical reactions. In this article, we will explore the importance of copper in the human body, its functions, and the sources of copper in our diet.
Copper is primarily used in the body for the production of red blood cells, which are responsible for transporting oxygen throughout the body. It is also essential for the formation of collagen, a protein that provides structure and strength to bones, skin, and connective tissues. Additionally, copper plays a vital role in the metabolism of iron, which is essential for energy production and oxygen transport.
One of the most significant functions of copper is its involvement in antioxidant defense. As a trace element, copper helps to protect the body against oxidative stress, which can lead to cell damage and inflammation. The copper-zinc superoxide dismutase (SOD) enzyme is a powerful antioxidant that neutralizes harmful free radicals and protects cells from damage.
The human body requires a small amount of copper to function optimally, with the recommended daily intake for adults being around 900 micrograms. However, it is important to maintain a balance, as excessive copper intake can lead to toxicity. Symptoms of copper toxicity include nausea, vomiting, diarrhea, liver damage, and anemia.
Copper is absorbed in the small intestine and is stored in the liver, where it is released into the bloodstream as needed. The body has a limited capacity to store copper, which is why it is important to consume a balanced diet that includes copper-rich foods.
Some of the best dietary sources of copper include:
1. Shellfish: Oysters, mussels, and crabs are some of the highest sources of copper, with oysters containing over 100% of the recommended daily intake in just three ounces.
2. Nuts and seeds: Almonds, walnuts, and sunflower seeds are rich in copper, providing around 25-30% of the recommended daily intake per ounce.
3. Grains: Whole grains, such as brown rice, quinoa, and oats, contain copper and can contribute to a significant portion of the daily requirement.
4. Fruits and vegetables: Fruits like potatoes, sweet potatoes, and dried apricots, as well as vegetables like broccoli and spinach, contain copper and can help meet the body’s needs.
In conclusion, the human body does use copper, and it is an essential mineral for maintaining overall health. By incorporating copper-rich foods into a balanced diet, individuals can ensure they are meeting their daily requirements and reaping the benefits of this vital nutrient.
