Can you get enough Copper from food and dietary sources ?

Copper is a trace mineral, and the body needs only small amounts of this mineral to function, so hardly anyone today is ever deficient. Numerous foods contain copper, although the particularly rich sources such as liver and oysters are not commonly consumed. Legumes, other shellfish, nuts, potatoes, carrots, turnips, papaya, apple, molasses, and corn oil also contain significant amounts of copper. Other dietary sources of copper include foods cooked in copper pans or utensils, and water that has passed through copper pipes.

However, even mild copper deficiency can raise LDL (bad) cholesterol levels, and lower HDL (good) cholesterol levels. More serious cases of copper deficiency may cause symptoms of fatigue, high blood pressure, arrhythmia, osteoporosis, infertility, and dull, brittle, or prematurely graying hair. People with Crohn's disease, celiac disease, albinism, Menke's disease (a rare problem of copper malabsorption in male infants), iron-deficiency anemia, malnutrition, and those that regularly consume alcohol or antacids are at an elevated risk for copper deficiency, and may want to consider taking copper supplements.

Copper supplements are available in tablet or capsule form, although zinc/copper combination supplements are a better choice. Zinc and copper compete for absorption into the body, and these minerals must be balanced at a ratio of 10 parts zinc to one part copper. In addition, it’s best to take copper supplements with a meal that does not include acidic foods or beverages to avoid nausea. There is an old folk remedy for arthritis calls for wearing a copper bracelet to reduce pain and inflammation, the theory being that copper from this bracelet is absorbed through the skin. Although many people claim to have received considerable benefit from wearing a copper bracelet, oral copper supplements may be a better choice if you want more control over your dosage.












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