Copper
Copper is an essential trace mineral involved in iron metabolism, red blood cell formation, energy production, and connective tissue synthesis. The adult RDA is 900 µg, with an upper limit of 10,000 µg (10 mg). Deficiency is uncommon and can cause anemia and neurological issues.
- Unit
- µg
- RDA (adult)
- 900 µg
- Upper limit
- 10000 µg
- Functions
- Forming red blood cells and aiding iron metabolism, Energy production in the electron transport chain, Forming connective tissue and collagen cross-linking, Antioxidant defense and nerve function
- Food sources
- Liver, Shellfish, Nuts, Seeds, Whole grains, Dark chocolate, Legumes
- Deficiency
- Rare; can cause anemia, low white blood cell count, bone abnormalities, and neurological problems.
- Excess
- Excess causes abdominal pain, nausea, and liver damage; severe in genetic Wilson's disease.
Richest foods
| Beef Liver, Cooked | Protein | 14.6 mg |
| Sesame Seeds, Whole | Nuts & seeds | 4.1 mg |
| Cashews, Raw | Nuts & seeds | 2.2 mg |
| Sunflower Seeds, Dried | Nuts & seeds | 1.8 mg |
| Walnuts, English | Nuts & seeds | 1.6 mg |
| Pistachios, Raw | Nuts & seeds | 1.3 mg |
| Pecans, Raw | Nuts & seeds | 1.2 mg |
| Chickpeas, Cooked | Legume | 0.3 mg |
| Shrimp, Cooked | Seafood | 0.3 mg |
Amount per food's listed serving.