Copper

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