Copper: Nutrition Facts and Health Benefits

Copper: Nutrition Facts and Health Benefits


Copper is one of the most important minerals that guarantee the proper function of many of our body parts.

Nevertheless, the sad fact is that your body contains only a minimal amount of copper.

Plus, copper is not present much in every food we consume every day.

The lack of copper is associated with numerous health problems in men which affect adversely from the bones to the blood.

The Institute of Medicine claimed that an ordinary person need 900 micrograms on a daily basis.

The importance of supplying our body with copper regularly has been popular since 400 BC.

At this time, Hippocrates used to consider copper as a cure for many health problems.

Nutrition Facts

When it comes to copper nutrition facts, we will examine what types of food you should use to maximize the intake of copper.

In general, plant foods contain more copper.

Shrimp is the only exception whose amount of copper might be as high as that in plant foods.

The best provider of copper seems to belong to sesame seeds or soybeans.

They can provide an amount of copper that is equivalent to 40-75 percent of daily requirement.

Another excellent source of copper is leafy green vegetables, for example, spinach, mustard greens or summer squash.

You can also obtain much copper from legumes, seeds and nuts.

Health Benefits of Copper

Copper has a long history. Yet, not many people are aware of its significance.

Here are top 7 health benefits of copper that will change people’s mind and urge them to get more copper every single day.

1. Bone and Tissue Growth

One of the most important health benefits of copper is to enhance the growth and integrity of our bones and tissues.

It plays an essential role in the production of collagen and elastin, which is crucial to our body structure (123).

Elastin is mainly responsible for the flexibility of your skin. It also reduces the appearance of sagging or wrinkles on your skin.

Additionally, the hemoglobin synthesis requires the participation of copper as well (4).

Besides, although there is a dire need for further studies, it is possible that copper deficiency is associated with bone-related problems, such as osteoporosis (5).

Even in subjects with a sufficient intake of vitamin D and calcium, the lack of copper might increase their possibility of suffering from osteoporosis.

Bottom Line: Copper plays an important role in the integrity of bones and tissues.

2. Brain Health


Another important one among top health benefits of copper is its feasible influence on our nervous system (6).

There are some studies which concentrated on the effectiveness of using copper to prevent neurodegeneration (78).

The most difficult part is that the intake of copper cannot be too little or too much.

The incorrect intake of copper, whether too little or too much, might lead to devastating consequences on the brain.

These studies also suggested that there might be an association between the intake of copper and our creativeness.

Bottom Line: Copper might stimulate the brain’s function and your creativity.

3. Arthritis Treatment

With anti-inflammatory qualities, one of top health benefits of copper is to prevent and treat arthritis that refers to a chronic problem with the connective tissues (910).

Nowadays, there are many copper bracelets in the market to deal with arthritis (1112).

Some people even keep water in a container made of copper so that they can absorb copper traces.

Copper might have positive impacts on your muscular system, which supports your arthritis treatment.

4. Energy Release

Among the greatest health benefits of copper, it is hard to forget its effects on our level of energy.

First of all, it plays an active role in the body’s absorption of iron to produce more red blood cells.

This will lower the risk of anemia which usually results from the lack of iron (131415).

Secondly, copper is necessary for synthesizing adenosine triphosphate that stores energy in our body (16).

Thus, a good supplement of copper on a daily basis enables us to stay energetic to perform daily activities with the best result.

Bottom Line: Copper might serve as an energy booster for human beings.

5. Eyes and Hair

Melanin is a natural dark pgiment and plays an important role in the coloration of our skin, hair and eyes (17).

And copper is crucial to the content of melanin (18).

The production of melanin depends on melanocytes and the participation of tyrosinase.

The latter comes directly from copper (19).

In other words, one of top benefits of copper is to maintain your eyes’ color and health.

It has protective effects against aging-related problems on these body parts.

6. Cholesterol


One of the controversial benefits of copper is to maintain a healthy level of blood cholesterol (20).

Some studies on animals indicated that the lack of copper in human diet might raise the level of blood cholesterol.

Although scientists have not confirmed it on men, it is still a possibility.

Other researchers claimed that copper could result in a lower amount of LDL cholesterol and stimulate the release of HDL cholesterol (21).

As a result, you will be safe from many cardiovascular problems, such as strokes or heart attacks, if you maintain a good intake of copper.

Bottom Line: Copper might prevent many heart-related ailments by reducing bad cholesterol and increasing good cholesterol in the body.

7. Thyroid Glands

In order to make sure that thyroid glands function properly, the body will need a certain amount of copper.

However, your body will not thank you for benefits of copper on thyroid glands if you consume it excessively.

The minerals, including copper, are significant to the preventions against hyperthyroidism (22).

Side Effects

As mentioned above, there are many threats behind the use of copper, especially when it becomes too much.

The over-consumption of copper might make you experience dizziness or some digestive problems.

In some severe cases, copper may be even fatal.

Besides, once you undergo some medications, you are not recommended to use copper any more. Otherwise, some complications will happen and put your health at risk.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Copper: Nutrition Facts and Health Benefits
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