Copper

Copper is a trace element that is essential for most animals, including humans. Copper is utilized by most cells as a component of enzymes involved in energy production and in the protection of cells from free radical damage. Copper is also involved with an enzyme that strengthens connective tissue and in brain neurotransmitters.

Deficiencies: The symptoms of a copper deficiency are similar to iron deficiency anemia. A lifetime of marginal diet copper in humans is thought to lead to heart disease. Overt symptoms in adults are rare.

Food sources: Copper is found in foods such as nuts, shellfish, organ meats, and legumes. Grains, grain products, and chocolate have appreciable levels of copper. While these food items are good to excellent sources of copper, the absolute amount of copper absorbed may be influenced by other dietary components. Copper absorption may be decreased by excess dietary iron or zinc. Conversely, too much copper may cause an iron deficiency. Vitamin C supplementation results in decreased copper status.

2000-Calorie Diet Recommendations

Shown below are the reference numbers used to compute the Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day.

Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances for specific population groups.

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on gender, age, weight, and other factors.