Copper is necessary for several body functions, mainly the production of a certain enzyme to help keep your heart and blood vessels healthy. According to the University of Maryland Medical Center, copper also supports the structural integrity of your nervous system and works with iron to keep red blood cells healthy. The average American diet provides sufficient copper, so deficiency in the mineral is rare in the U.S. population, according to the Office of Dietary Supplements.
Deficiency
While a copper deficiency is rare, it can happen to malnourished children, individuals with malabsorption conditions, infants with anemia and children with Menkes syndrome, a condition that prevents the body from absorbing the mineral. Individuals who eat diets high in refined foods are also at risk, as well as anyone who has had prolonged diarrhea, or has been taking excessive amounts of zinc, cadmium, fluoride or molybdenum, as you can essentially overdose on vitamin and mineral supplements.
Effects
According to the University of Maryland Medical Center, deficiency symptoms in infants include failure to thrive, pale skin, diarrhea and prominent dilated veins in the skin. In adults, symptoms include anemia, water retention, irritability, brittle bones, skin and hair depigmentation, poor hair texture and thyroid disorders.
Sources of Copper
There are over 2 mg of copper in a single oyster. Lobster is also good source of copper. According to the Mayo Clinic, other foods that contain copper include nuts, avocados, potatoes, organ meats, whole grains, beans and peas. According to the Office of Dietary Supplements, most multivitamin mineral supplements contain around 2 mg of copper. When you prepare foods with copper cooking utensils, including copper pots and pans, a small amount of the mineral leaches into the food.
Stay in Balance
As with all vitamins and minerals, it is important to maintain a balance. The balance between copper, zinc and manganese is essential.This goes particularly for zinc and copper, as these two minerals compete with each other to be absorbed into the body. According to the University of Maryland Medical Center, the best way to maintain proper levels of copper is through your diet. However, if you are deficient, your physician may prescribe a supplement. She may also suggest wearing a copper bracelet or applying a topical gel that contains copper.
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