Copper and chromium are trace minerals. There are two kinds of minerals that the human body needs for optimal wellness, which are macrominerals and trace minerals. As the name suggests, the body only requires a trace of each trace mineral. However, a small amount of each trace mineral is necessary for optimal health.
Functions
Chromium is used in the process of metabolizing glucose, and is also essential for breaking down fats, proteins and cholesterol. It helps to keep your blood sugar levels steady, and to prevent sugar cravings. It also works to promote good circulation and is used as a treatment for migraine headaches and skin complaints such as acne and psoriasis. Athletes and body builders often take chromium as a supplement as it promotes fat loss.
Copper is involved in bone, hemoglobin and red blood cell formation. It is additionally used alongside zinc, which is another trace mineral, and vitamin C, to form elastin. Elastin is vital for healthy muscle fibers and skin tissue. Copper is also important for the production of collagen, a fibrous protein that is a component of bones, cartilage and skin.
Deficiency
One sign of a chromium deficiency is insulin resistance, a disorder that occurs when the cells of the body fail to respond to when insulin is present. This can lead to elevated levels of insulin in the blood and elevated blood glucose levels, which may then develop into diabetes and raise the risk of heart disease. A lack of chromium can also induce weight gain.
Copper is involved in many bodily functions, and a deficiency can lead to a wide range of symptoms. These include ruptured blood vessels, osteoporosis and joint problems. If your bad LDL cholesterol is elevated, and your good HDL levels reduced, this could also be a sign of copper deficiency. Other signs are general weakness, skin sores and respiratory problems.
Amounts
The RDA, or recommended daily allowance for trace minerals, varies a little depending on your age. Other factors may need to be considered, for example a pregnant woman may need more trace minerals than she did prior to conceiving. The recommended allowance for copper ranges from 2 mg to 3 mg per day, and 50 to 200 mcg of chromium should be ingested daily.
Dietary Sources of Chromium
According to the Whole Foods website, foods that contain the largest amounts of naturally occurring chromium include raw onions, ripe tomatoes and romaine lettuce. Other foods that contain substantial amounts of chromium are bran cereals, whole grains and potatoes. Liver and oysters are also rich sources. Brewer's yeast can be bought in flakes and sprinkled on food, will also elevate your chromium intake.
Dietary Sources of Copper
Foods containing significant amounts of copper are cereals, whole-meal breads and nuts. Meat, fish and poultry are also rich sources. Vegetarians can consume dried fruits and olives to increase chromium intake, and in addition to its copper, brewer's yeast is also a rich source of chromium.
Chromium and Copper Sources
Dietary choices that include significant amounts of both chromium and copper include liver, oysters, brewers yeast and bran cereals. If you feel you may be deficient in chromium, copper or another trace mineral, a mineral supplement may help. Your doctor or health care provider can determine if you are consuming adequate amounts.
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