Copper is an essential mineral for the human body | efficacy and intake

Copper is an essential mineral that is important for maintaining good health. It plays a role in many enzymatic reactions and is involved in a variety of metabolic processes in the body. Some of the main functions of copper in the body include:

1. Involvement in iron metabolism: Copper helps with the absorption and utilization of iron and is involved in the production of ferritin.
2. Involvement in the production of bile: Copper is an essential element in the production of bile.
3. Role in immune system function: Copper helps to support immune system function and can increase the body's resistance to viruses and bacteria.
4. Involvement in neural conduction: Copper plays a role in neural conduction and can improve the function of the nervous system.

The body needs a certain amount of copper to maintain normal physiological function, but too much copper can lead to toxic effects. It is important to consume an appropriate amount of copper through diet. Foods that are rich in copper include shellfish, meat, seafood, beans, nuts, and vegetables.

According to guidelines from the International Society for Nutrition, adults should consume 8-10 milligrams of copper per day. The intake recommendations for infants and children are slightly different, with infants requiring 200-220 micrograms of copper per day and children requiring 4030-4 Micrograms of copper per day.

During pregnancy, the copper requirement may increase slightly. Pregnant women should consume 11 milligrams of copper per day. During lactation, the copper requirement may also increase slightly. Lactating women should consume 13 milligrams of copper per day.

Copper is an important nutrient and adequate intake of copper is important for maintaining good health. If you are concerned about your copper intake, it is recommended to speak with a healthcare provider or a registered dietitian.

Copper is an essential mineral that can be obtained through diet. Some foods that are rich in copper include:

1. Meat: Beef, lamb, turkey, and poultry are all good sources of copper.
2. Seafood: Shellfish such as oysters, clams, mussels, and fish are good sources of copper.
3. Beans: Tofu, tofu milk, soy milk, tofu skin, and tofu brain are all good sources of copper.
4. Nuts and seeds: Nuts and seeds such as walnuts, pine nuts, cashews, and kidney beans are good sources of copper.
5. Vegetables: Vegetables such as spinach, lettuce, rape, and celery are good sources of copper.
6. Other foods: Other foods such as chocolate, nut butter, syrup, and preserves are also good sources of copper.

It is recommended to consume a varied diet that includes a variety of foods to ensure adequate intake of copper.