Function: Involved in iron metabolism, connective tissue synthesis and energy production. Helps in many physiological processes such as regulation of gene expression, brain development and immune system function.
Deficiency: The symptoms of Copper deficiency include: anemia, low white blood cell count, loss of balance and coordination, nerve damage, weak and brittle bones, skin changes (pale, loss of pigment), tiredness, fatigue, confusion, depression. Rare in healthy people but can be caused by malabsorptive disorders (celiac disease, cystic fibrosis), bariatric surgery, consuming too much zinc, or severe undernutrition.
Toxicity: The symptoms of Copper toxicity include: abdominal pain, cramps, nausea, vomiting and diarrhea.Rare in healthy individuals but can occur in people with Wilson’s disease.
Recommended Daily intake of Copper is:
MEN AGE 19+ YEARS = 900 mcg
FEMALES 19+ YEARS = 900 mcg
| FOOD SOURCES | AMOUNT | # of mcg |
| Nuts and Seeds | ||
| Cashew nuts, dry roasted | 1 ounce | 629 |
| Sunflower seed kernels, toasted | ¼ cup | 615 |
| Sesame seeds | ¼ cup | 147 |
| FOOD SOURCES | AMOUNT | # of mcg |
| Whole grains | ||
| Millet, cooked | 1 cup | 280 |
| Pasta, whole wheat, cooked | 1 cup | 263 |
| Cereal, cream of wheat, cooked with water | 1 cup | 104 |
| FOOD SOURCES | AMOUNT | # of mcg |
| Beans and Meats/Seafood | ||
| Beef, liver pan fried | 3 ounces | 12,400 |
| Oysters, cooked (Eastern) | 3 ounces | 4,850 |
| Crab, Dungeness, cooked | 3 ounces | 624 |
| Turkey, giblets, simmered | 3 ounces | 588 |
| Tofu, raw, firm | ½ cup | 476 |
| Chickpeas, mature | ½ cup | 289 |
| Salmon atlantic, wild, cooked | 3 ounces | 273 |
| Turkey, ground, cooked | 3 ounces | 128 |
| FOOD SOURCES | AMOUNT | # of mcg |
| Dairy Products | ||
| Greek yogurt, plain, low-fat | 7 ounces | 42 |
| Cow’s Milk, nonfat | 1 cup | 27 |
| FOOD SOURCES | AMOUNT | # of mcg |
| Fruits and Vegetables | ||
| Potatoes, cooked, flesh and skin | 1 medium | 675 |
| Mushrooms, shiitake, cooked and cut | ½ cup pieces | 650 |
| Avocodo, raw | ½ cup | 219 |
| Figs, dried | ½ cup | 214 |
| Spinach, boiled and drained | ½ cup | 157 |
| Asparagus, cooked and drained | ½ cup | 149 |
| Tomato, raw and chopped | ½ cup | 53 |
| Apples, raw with skin | ½ cup slices | 17 |
