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Copper is an essential trace element that plays an important role in the normal functioning of the body. It is involved in many physiological processes and is essential for the proper functioning of some enzymes and enzymatic systems. In this article, nutritionist Olga Stepanova will discuss the benefits of copper for the body, sources of copper, symptoms of copper deficiency, and ways to replenish copper balance.
What is copper good for?
Copper is essential for the normal functioning of the body and is involved in many processes. The main beneficial properties of copper:
- it is a key component for the synthesis of collagen, the main protein that makes up bones, joints, blood vessels and skin. Copper contributes to the proper growth of tissues and ensures their strength;
- copper is an integral part of antioxidant enzymes that fight oxidation stress in the body. It protects cells from damage by preventing the formation of free radicals;
- element plays an important role in maintaining the health of the immune system. It promotes the development and activation of white blood cells that protect the body from infections.
- Copper is essential for the blood clotting process. It interacts with other clotting factors to help stop bleeding and heal wounds.
Where is it located?
Copper can be obtained from various food sources. It is a component of several food groups:
- Grains and legumes: wheat, buckwheat, soybeans and peas contain a certain amount of copper;
- seafood: salmon, mussels and shrimp;
- nuts, pistachios, pumpkin and sunflower seeds;
- fruits and vegetables: bananas, pears, spinach, potatoes, and citrus fruits.
How do you know if your body lacks copper?
Copper deficiency in the body can be detected by several symptoms. Here are just a few of them:
- hair loss and gray hair;
- general exhaustion, loss of energy and weakness;
- deterioration of health, reduced immunity;
- loss of appetite and pleasant sensations from eating your favorite food.
How to stabilize copper balance in the body?
There are several ways to replenish the copper balance in the body:
- Food consumption. If there is no copper deficiency in the body, it is enough to adjust your diet and include the above products. No additional actions are needed. But if the shortage of an element is acute, food alone is not enough.
- Use of biological supplements. In case of significant copper deficiency, special preparations containing copper can help. However, self-treatment is not recommended, and you should consult your doctor or nutritionist before taking any supplements.
How much copper should you consume: tips from a nutritionist
The recommended amount of copper in the body can vary: different organizations give their own advice. Here are some generalized recommendations:
- the World Health Organization recommends that adults consume about 1.3 mg of copper per day.
- american doctors advise adults to get about 0.9 mg of copper per day.
- the maximum permissible dose that should not be exceeded, according to American recommendations, is 10 mg of copper per day, and according to European recommendations, 5 mg;
- american doctors recommend consuming 0.3 mg to 0.9 mg of copper per day for children, depending on their age (from 1 to 13 years, respectively).
“For accurate information on copper consumption, it is better to consult a medical specialist or nutritionist who will take into account your individual needs and medical circumstances,” emphasizes Olga Stepanova.
Copper cookware: myths and truth
There are quite a few prejudices and misconceptions about the effects of copper cookware on the body. On the one hand, it is useful. On the other hand, it is very dangerous. Is there a “golden mean”? Nutritionist Olga Stepanova debunks several popular myths.
Myth: using copper cookware makes it possible to replenish copper in the body
True: It all depends on the cookware. If it is, for example, steel pots or pans with a copper coating, copper can slightly evaporate from the copper cookware during cooking, but this amount is insignificant. The main source of copper for the body is food and special food additives.
Myth: Cooking in pure copper cookware, I get 100% benefit and perfect balance of the element in my body
The truth is: “In most cases, eating one dish cooked in copper cookware will not affect the body in any way. However, I do not recommend doing it systematically. The fact is that copper is toxic, and the accumulation of a critical amount in the body leads to poisoning. The same applies to storing food in copper dishes. It does look very stylish, but it is dangerous during prolonged contact with food,” emphasizes nutritionist Olha Stepanova.
Myth: By drinking water from a copper container, I protect my body from various diseases and threats
The truth: Ayurveda, a traditional Indian system of medicine, recommends storing water in copper jugs. It believes that the contact of water with copper has a positive effect on health:
- helps to eliminate or reduce the concentration of harmful microorganisms that could potentially be present in water;
- neutralizes oxidizing substances and protects the body from oxidative stress;
- releases useful elements into the water: copper, zinc, and magnesium. They are essential for the body.
What does official science say about this?
There is limited research on the health effects of copper, and the results are mixed.
For example, research published in the Journal of Health, Population and Nutrition in 2012 showed that storing water in copper vessels overnight can lead to enrichment of water with copper and other minerals. However, in 2018, similar experiments were conducted that showed no significant difference in the mineral composition of water stored in copper vessels compared to other types of containers.
“So far, no direct link has been established between the use of copper jugs for water storage and beneficial effects on the body. Therefore, if you have specific questions about health and copper, I advise you to consult a doctor or nutritionist for more accurate and personalized information,” advises Olga Stepanova.
