Copper - An Important Nutrient For Healthy Blood And Skin

Copper is a micromineral that helps the body produce numerous important substances including haemoglobin and melanin. In this article I will be discussing this nutrient in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.

1) DISCOVERY:

Copper is believed to have been produced as early as 9000 B.C. and refined as early as 5000 B.C.

2) FUNCTION:

Copper's main role in the body is to support the production of different substances in the body. It helps the body produce collagen (the main protein in animal connective tissues), elastin (a connective tissue that keeps the artery walls and skin cells both flexible and tight), haemoglobin (a metalloprotein found in red blood cells that helps transport oxygen throughout the body), melanin (a pigment that colours the hair and skin) and myelin (a protective substance that covers nerve fibres). It also acts in a protective capacity by reducing oxygen related damage in the body (as an antioxidant), helping burns and wounds to heal properly, preventing the development of arthritis and reducing your lung cancer risk.

3) RDA:

The RDA for copper increases with age. Children aged between 0 and 6 months need to consume just 0.2 milligrams (mg) of this nutrient per day. This requirement increases to 0.34mg per day for children aged between 1 and 3 years and increases again to 0.89mg per day for children aged between 14 and 18 years. The RDA for fully grown adults aged 19 years and over is 0.9mg per day. The tolerable upper limit (TUL) for copper is 10mg per day for fully grown adults.

4) FOOD SOURCES:

Copper can be found in many different types of food with shellfish being a particularly good source. Some of the richest food sources of this nutrient include Brazil nuts (5.5mg per 100g), crab (3.2mg per 100g), lobster (1.4mg per 100g) and oysters (6.3mg per 100g).

5) OVERDOSE SYMPTOMS:

There are two main causes of copper overdose; consuming too much as part of your diet (by exceeding the TUL) and a genetic disorder called Wilson's disease (which causes copper to accumulate in various organs in your body). The symptoms of overdose include abdominal pain, depression, diarrhea, fatigue, headaches, heart problems, high blood pressure, increases premenstrual syndrome (PMS) symptoms in women, jaundice (a condition where your skin goes yellow), muscle and joint pain and weakness.

6) DEFICIENCY SYMPTOMS:

Failing to eat enough copper can also have a negative effect on your health. It can cause anemia (a low red blood cell count), brain disturbances, breathing difficulties, iron deficiency, joint problems, osteoporosis (reduced bone mineral density) and ruptured blood vessels.