{"id":93,"date":"2019-08-12T17:54:44","date_gmt":"2019-08-12T21:54:44","guid":{"rendered":"http:\/\/www.nutriiq.ca\/wordpress\/?p=93"},"modified":"2023-05-09T12:26:32","modified_gmt":"2023-05-09T16:26:32","slug":"dietary-sources-of-copper","status":"publish","type":"post","link":"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-copper\/","title":{"rendered":"Copper: Reference and Dietary Sources"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">On this page<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f9c01fe6469\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f9c01fe6469\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-copper\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-copper\/#Recommended_Dietary_Allowances_RDAs_for_Copper\" >Recommended Dietary Allowances (RDAs) for Copper<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-copper\/#Dietary_Sources_of_Copper\" >Dietary Sources of Copper<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-copper\/#Selected_Food_Sources_of_Copper\" >Selected Food Sources of Copper<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.nutriiq.ca\/wordpress\/dietary-sources-of-copper\/#References\" >References<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<h3 class=\"wp-block-heading\">Abstract<\/h3>\n\n\n\n<p>In this article, we describe:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>the major purposes of this specific nutrient in the human body,&nbsp;<\/li><li>its experimentally confirmed health uses,&nbsp;<\/li><li>conventional ways to estimate nutrient status,<\/li><li>nutrient\u2019s toxicities and deficiencies,<\/li><li>experimentally confirmed and approved levels of the nutrient intake for different demographics,<\/li><li>dietary sources of the nutrient.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span>Introduction<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Copper, an essential mineral, is naturally present in some foods. It is a cofactor for several enzymes (known as \u201ccuproenzymes\u201d) involved in energy production, iron metabolism, neuropeptide activation, connective tissue synthesis, and neurotransmitter synthesis. One abundant cuproenzyme is ceruloplasmin (CP), which plays a role in iron metabolism and carries more than 95% of the total copper in healthy human plasmaCopper is also involved in many physiologic processes, such as angiogenesis; neurohormone homeostasis; and regulation of gene expression, brain development, pigmentation, and immune system functioning. In addition, defense against oxidative damage depends mainly on the copper-containing superoxide dismutases.<\/p>\n\n\n\n<p>A wide variety of plant and animal foods contain copper, and the average human diet provides approximately 1,400 mcg\/day for men and 1,100 mcg\/day for women that is primarily absorbed in the upper small intestine [1,2,7-9]. Almost two-thirds of the body\u2019s copper is located in the skeleton and muscle [1,3].<\/p>\n\n\n\n<p>Only small amounts of copper are typically stored in the body, and the average adult has a total body content of 50\u2013120 mg copper. Most copper is excreted in bile, and a small amount is excreted in urine. Total fecal losses of copper of biliary origin and nonabsorbed dietary copper are about 1 mg\/day. Copper levels in the body are homeostatically maintained by copper absorption from the intestine and copper release by the liver into bile to provide protection from copper deficiency and toxicity.<\/p>\n\n\n\n<p>Human studies typically measure copper and cuproenzyme activity in plasma and blood cells because individuals with known copper deficiency often have low blood levels of copper and CP. However, plasma CP and copper levels can be influenced by other factors, such as estrogen status, pregnancy, infection, inflammation, and some cancers. Normal serum concentrations are 10\u201325 mcmol\/L (63.5\u2013158.9 mcg\/dL) for copper and 180\u2013400 mg\/L for CP.<\/p>\n\n\n\n<p>Copper deficiency is uncommon in humans. Based on studies in animals and humans, the effects of copper deficiency include anemia, hypopigmentation, hypercholesterolemia, connective tissue disorders, osteoporosis and other bone defects, abnormal lipid metabolism, ataxia, and increased risk of infection.<\/p>\n\n\n\n<p>The following groups are most likely to have inadequate copper status: People with Celiac Disease; People with Menkes Disease; People Taking High Doses of Zinc Supplements.<\/p>\n\n\n\n<p>Copper deficiency leads to changes in blood lipid levels, a risk factor for atherosclerotic CVD. Animal studies have shown that copper deficiency is associated with cardiac abnormalities, possibly because of the resulting decreases in the activity of several cardiac cuproenzymes. Some experts also believe that dietary copper deficiency plays a role in the etiology and pathophysiology of Alzheimer\u2019s disease, the leading cause of dementia, because of several reports of low copper levels and low activity of copper-dependent enzymes in the brains of people with the disease. <\/p>\n\n\n\n<p>In turn, copper toxicity is rare in healthy individuals who do not have a hereditary copper homeostasis defect. However, copper toxicity has been reported in people who consume water containing high levels of copper as a result of stagnant water in copper-containing pipes and fixtures as well as copper alloys in water distribution systems and household plumbing that allow copper to leach into water. People with Wilson\u2019s disease, a rare, autosomal recessive disease, have a high risk of copper toxicity.<\/p>\n\n\n\n<p><strong>Assessment of nutritional balance <\/strong>brings<strong> cost-effective immediate answers<\/strong> when your client:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Feels stressed, tired, depressed<\/li><li>Takes prescription meds but cannot alleviate symptoms<\/li><li>Wants to achieve optimal wellness, prevent chronic disease, and manage aging process<\/li><\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/www.nutriiq.ca\">Nutri-IQ<\/a>\u2122 <\/strong>is a unique tool that helps Wellness Professionals to easy and conveniently  identify clients\u2019 <strong>nutritional gaps <\/strong>as possible causes for clients\u2019 complaints.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recommended_Dietary_Allowances_RDAs_for_Copper\"><\/span><strong>Recommended Dietary Allowances (RDAs) for Copper<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Age<\/th><th>Male<\/th><th>Female<\/th><th>Pregnancy<\/th><th>Lactation<\/th><\/tr><\/thead><tbody><tr><td>Birth to 6 months*<\/td><td>200 mcg<\/td><td>200 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>7\u201312 months*<\/td><td>200 mcg<\/td><td>200 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>1\u20133 years<\/td><td>340 mcg<\/td><td>340 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>4\u20138 years<\/td><td>440 mcg<\/td><td>440 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>9\u201313 years<\/td><td>700 mcg<\/td><td>700 mcg<\/td><td><\/td><td><\/td><\/tr><tr><td>14\u201318 years<\/td><td>890 mcg<\/td><td>890 mcg<\/td><td>1,000 mcg<\/td><td>1,000 mcg<\/td><\/tr><tr><td>19+ years<\/td><td>900 mcg<\/td><td>900 mcg<\/td><td>1,300 mcg<\/td><td>1,300 mcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-small-font-size\">*Adequate Intake (AI)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h3\"><span class=\"ez-toc-section\" id=\"Dietary_Sources_of_Copper\"><\/span>Dietary Sources of Copper<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The richest dietary copper sources include shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grain products, and chocolate. The absorption of copper is strongly influenced by the amount of copper in the diet; bioavailability ranges from 75% of dietary copper when the diet contains only 400 mcg\/day to 12% when the diet contains 7.5 mg\/day.<\/p>\n\n\n\n<p>Tap water and other beverages can also be sources of copper, although the amount of copper in these liquids varies by source (ranging from 0.0005 mg\/L to 1 mg\/L).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Selected_Food_Sources_of_Copper\"><\/span><strong>Selected Food Sources of Copper<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Food<\/th><th>Milligrams<br \/>(mcg) per<br \/>serving<\/th><th>Percent<br \/>DV*<\/th><\/tr><\/thead><tbody><tr><td>Pan-fried bee liver, 3 ounces<\/td><td>12,400<\/td><td>1,378<\/td><\/tr><tr><td>Cooked eastern oysters, wild-caught, 3 ounces<\/td><td>4,850<\/td><td>539<\/td><\/tr><tr><td><\/td><td>1,500<\/td><td>168<\/td><\/tr><tr><td>Baking chocolate, unsweetened, 1 ounce<\/td><td>938<\/td><td>104<\/td><\/tr><tr><td>Cooked potatoes with skin, 1 medium<\/td><td>675<\/td><td>75<\/td><\/tr><tr><td>Shiitake mushrooms, cut and cooked, \u00bd cup<\/td><td>650<\/td><td>72<\/td><\/tr><tr><td>Cashew nuts, dry roasted, 1 ounce<\/td><td>629<\/td><td>70<\/td><\/tr><tr><td>Dungeness crab, cooked, 3 ounces<\/td><td>624<\/td><td>69<\/td><\/tr><tr><td>Sunflower seed kernels, toasted, \u00bc cup<\/td><td>615<\/td><td>68<\/td><\/tr><tr><td>Simmered Turkey giblets, 3 ounces<\/td><td>588<\/td><td>65<\/td><\/tr><tr><td>Dark chocolate, 70%-85% cacao solids, 1 ounce<\/td><td>501<\/td><td>56<\/td><\/tr><tr><td>Raw firm tofu, \u00bd cup<\/td><td>476<\/td><td>53<\/td><\/tr><tr><td>Chickpeas,  \u00bd cup<\/td><td>289<\/td><td>32<\/td><\/tr><tr><td>Cooked millet, 1 cup<\/td><td>280<\/td><td>31<\/td><\/tr><tr><td>Cooked Atlantic salmon, 3 ounces<\/td><td>273<\/td><td>30<\/td><\/tr><tr><td>Whole wheat pasta, cooked, 1 cup (not packed)<\/td><td>263<\/td><td>29<\/td><\/tr><tr><td>Raw avocado, \u00bd cup<\/td><td>219<\/td><td>24<\/td><\/tr><tr><td>Figs, dried, \u00bd cup<\/td><td>214<\/td><td>24<\/td><\/tr><tr><td>Cooked spinach, \u00bd cup<\/td><td>157<\/td><td>17<\/td><\/tr><tr><td>Cooked asparagus, \u00bd cup<\/td><td>149<\/td><td>17<\/td><\/tr><tr><td>Sesame seeds, \u00bc cup<\/td><td>147<\/td><td>16<\/td><\/tr><tr><td>Ground turkey, broiled, 3 ounces<\/td><td>128<\/td><td>14<\/td><\/tr><tr><td>Cream of Wheat cereal, , cooked with water, 1 cup<\/td><td>104<\/td><td>12<\/td><\/tr><tr><td>Raw tomatoes, \u00bd cup<\/td><td>53<\/td><td>6<\/td><\/tr><tr><td>Plain Greek yogurt, 7-ounce container<\/td><td>42<\/td><td>5<\/td><\/tr><tr><td>Milk, 1 cup<\/td><td>27<\/td><td>3<\/td><\/tr><tr><td>Raw apples with skin, \u00bd cup slices<\/td><td>17<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>*DV = Daily Value. <\/li><li>The DV for copper used for the values in the table above is 0.9 mg (900 mcg)  for adults and children age 4 years and older. <\/li><li>Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span>References<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Elson Haas. \u201cStaying Healthy with Nutrition\u201d<\/li><li>U.S. Department of Health &amp; Human Services:\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Copper-HealthProfessional\/\">https:\/\/<\/a><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Copper-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">ods.od.nih.gov<\/a><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Copper-HealthProfessional\/\">\/factsheets\/Copper-HealthProfessional\/<\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The richest dietary copper sources include shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grain products, and chocolate.<\/p>\n","protected":false},"author":1,"featured_media":489,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[30],"tags":[99,100,23],"class_list":["post-93","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-minerals","tag-copper-deficiency","tag-copper-toxicity","tag-dietary-sources-of-copper"],"aioseo_notices":[],"modified_by":"admin","_links":{"self":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/93","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/comments?post=93"}],"version-history":[{"count":0,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/posts\/93\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media\/489"}],"wp:attachment":[{"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/media?parent=93"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/categories?post=93"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutriiq.ca\/wordpress\/wp-json\/wp\/v2\/tags?post=93"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}