What Does Copper Do For The Body?
Copper is an essential mineral that is found throughout the body. It plays a role in many important bodily functions, including:
- Red blood cell production:Â Copper is necessary for the production of hemoglobin, the protein in red blood cells that carries oxygen. Without enough copper, people can develop anemia, a condition in which the body does not have enough healthy red blood cells.
- Iron absorption:Â Copper helps the body absorb iron from food. Iron is another important mineral that is needed for red blood cell production.
- Immune system function:Â Copper is essential for the proper functioning of the immune system. It helps the body produce white blood cells, which fight infection.
- Collagen production:Â Copper is needed for the production of collagen, a protein that is found in bones, connective tissue, and skin. Collagen helps to keep bones strong and skin elastic.
- Energy production:Â Copper is involved in the production of adenosine triphosphate (ATP), the main source of energy for the body.
- Antioxidant protection:Â Copper plays a role in protecting the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA.
Copper deficiency is rare, but it can occur in people with certain medical conditions, such as malabsorption disorders and kidney disease. Copper deficiency can lead to a number of health problems, including anemia, osteoporosis, and impaired immune function.
Most people can get enough copper from their diet. Good sources of copper include shellfish, nuts, seeds, whole grains, and legumes.
How Much Copper Do You Need?
Below are the values of Copper recommended by NIH based on life stage.
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 200 mcg |
| Infants 7–12 months | 220 mcg |
| Children 1–3 years | 340 mcg |
| Children 4–8 years | 440 mcg |
| Children 9–13 years | 700 mcg |
| Teens 14–18 years | 890 mcg |
| Adults 19 years and older | 900 mcg |
| Pregnant teens and women | 1,000 mcg |
| Breastfeeding teens and women | 1,300 mcg |
Can You Take Too Much Copper?
Yes, it is possible to intake too much copper. Copper toxicity is rare in healthy individuals, but it can occur in people with certain medical conditions, such as Wilson’s disease, a rare genetic disorder that affects how the body processes copper.
Copper toxicity can also occur if people are exposed to high levels of copper in their environment, such as through contaminated drinking water or food.
The upper tolerable limit for copper intake for adults is 10 milligrams per day. However, even lower levels of copper can be harmful for people with Wilson’s disease.
Copper in Microgreens by Variety
These values are based on 100 grams of microgreens. Much more than you would eat of any one variety per meal. Be sure to remember the purpose of this course and the values presented.
| Microgreens Variety | Daily Value by % per 100-grams |
|---|---|
| No value = NR | No data from reliable source |
| Amaranth | 18% |
| Arugula | 7% |
| Basil | 42% |
| Beet | 2% |
| Bok Choy | 2% |
| Borage | 13% |
| Broccoli | 10% |
| Brussel Sprouts | 8% |
| Buckwheat | 57% |
| Cabbage | 6% |
| Carrot | 5% |
| Cauliflower | 4% |
| Celery | 1% |
| Chervil | <1% |
| Chives, Garlic | 0% |
| Cilantro | 25% |
| Cress, Upland | 19% |
| Dill | 16% |
| Endive | 11% |
| Fennel* | 7% |
| Fenugreek* | 28% |
| Kale | 6% |
| Kohlrabi | 18% |
| Leek | 12% |
| Lettuce | 3% |
| Lovage | NR |
| Mustard | 18% |
| Nasturtium* | 8% |
| Onions | 2% |
| Parsley | 17% |
| Pea | 20% |
| Radish | 6% |
| Shungiku* | 15% |
| Sorrel | 15% |
| Spinach | 9% |
| Sunflower | 69% |
| Swiss Chard | 20% |
| Tat Soi | 4% |
| Tokyo Bekana | 4% |
| Turnip | 39% |
Calculate the %DV based on Your Serving Size
You can use the calculator below to estimate the %DV of Copper based on your average serving size. If you weighed your microgreens in ounces, you can use the first row to calculate the weight in grams and then enter that value into the lower calculator.
For More Information on Copper
Click here for more information on Copper from the National Institute of Health.
