Copper (Cu)

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Functions

  • helps in formation of red blood cells
  • helps keep bones, blood vessels, nerves and immune system healthy
  • enzyme function
  • energy production

Deficiency

  • anemia
  • Menkes' syndrome

Good Sources

Natural

  • meat
  • poultry
  • liver
  • seafood, fish, oysters
  • green vegetables
  • whole grains
  • legumes, peas
  • nuts
  • raisins, papaya, apple
  • mushrooms, carrots, turnips
  • vegetable oils
  • butter
  • gelatin
  • black pepper, thyme, paprika, bay leaves, ginger root

Food Quantity mcg
Raisins, seedless 2/3 cup 310
Pistachios, dry roasted 1 oz 340
Mushrooms 1/2 cup 390
Oyster, cooked 1 medium 670
Pork loin 3.5 oz 400

Artificial

  • cod liver oil
  • soy lecithin
  • yeast
  • molasses

Recommended Daily Allowances (RDA)

  • Males and Females
    • 900 mcg

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 10,000 mcg

Intakes above UL may lead to negative health consequences.

Supplementation

  • Not recommend. A balanced diet includes enough copper.
  • Excessive zinc interferes with copper absorption


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