Oct

Copper

By Davy Russell

Copper is an important mineral that is an essential component of many enzymes in the body. It also supports iron absorption, nerve health, melanin production, a properly functioning thyroid and promotes healthy bone and connective tissue. Copper has disease-fighting antioxidant properties as well.

Copper Food Sources

Copper is found in a variety of foods that can be added to green smoothies. To ensure you get adequate amounts of this mineral in your diet, try to include some of the “Vegetarian Foods” options as well on a daily basis.

SMOOTHIE FOODS

– Cacao
– Avocados
– Pear
– Prunes
– Swiss chard
– Turnip greens
– Flax seeds
– Sesame seeds
– Tomatoes
– Spinach
– Kale
– Kiwifruit

VEGETARIAN FOODS

– Brazil nuts
– Sunflower seeds
– Green olives
– Wheat bran
– Beans (lima, pinto, garbanzo, soy, navy)
– Peanuts (raw)
– Almonds
– Beets
– Crimini mushrooms
– Lentils
– Cashews (raw)
– Walnuts
– Pumpkin seeds
– Mustard greens
– Peas
– Asparagus
– Summer squash
– Eggplant
– Green beans
– Winter squash
– Quinoa

Copper Deficiency

Copper deficiency can produce anemia-like symptoms as well as depression, bone and joint problems, impaired immune system, loss of hair and skin color, fatigue and weakness, irregular heartbeat, difficulty breathing and sores on the skin.

Certain medical conditions can contribute to deficiency including chronic diarrhea, Crohn’s disease and celiac disease. Because copper is absorbed in the stomach, overusing antacids will also affect copper absorption as stomach acid levels are reduced.

The copper content of food is dependent on the mineral levels in the soil where it grows. Unfortunately, copper is being depleted in the soil throughout the US and the copper content of fruits and vegetables have fallen since the 1950s.

Copper Toxicity

Excessive consumption of copper can result it abdominal pains, cramps, nausea, diarrhea, vomiting and liver damage. Post-partum depression has been linked to excess copper accumulation during pregnancy. Low levels of zinc with elevated levels of copper may contribute to a variety of medical conditions including: Schizophrenia, hypertension, stuttering, autism, fatigue, muscle and joint pain, headaches, childhood hyperactivity, depression, insomnia, senility and PMS.

Copper can be leached from copper cookware and pipes, which some suggest may contribute to excess copper consumption.