copper foods vegan

Evidence Based

Medically reviewed by Sara Osman,RD,PT

Introduction

Copper is one of the essential trace minerals required for plant, animal and human health.

It is the third most abundant trace metal in the human body, after iron and zinc. [3]

Copper works with iron to help the body form red blood cells. [1,4]

  • Copper is absorbed in the gut and transported to the liver. [3]
  • Copper absorption varies with intake. The absorption rate is around 50% when intake is less than 1 mg/day and less than 20% when consumption is more than 5 mg/day. [2]
  • An average adult has around 50-120 mg of copper reserves and almost two-thirds of the body’s copper is located in the skeleton and muscles. [1,2]
  • It can take several years before copper reserves are depleted from the body. [5]
  • Most copper is excreted in bile and a small amount in urine. [1]
  • Total faecal losses of copper of biliary origin and non-absorbed dietary copper are about 1 mg/day. [1]

Body Functions

Energy production [1,4]

Iron metabolism [1]

Neurotransmitter synthesis [1]

Brain development [1]

Pigmentation [1]

Immune system functioning [1]

Neurotransmission [4]

Energy production [1,4]

Iron metabolism [1]

Neurotransmitter synthesis [1]

Brain development [1]

Pigmentation [1]

Immune system functioning [1]

Neurotransmission [4]

Recommended Daily Intake

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Deficiency Symptoms

Higher risk of infection [1]

Hypopigmentation [1]

Osteoporosis [2]

Joint pain [3]

Hair greying [1,3]

Connective tissue disorders [1]

Abnormal lipid metabolism [1]

Central nervous system dysfunction (ataxia)[1]

Higher risk of infection [1]

Hypopigmentation [1]

Osteoporosis [2]

Joint pain [3]

Hair greying [1,3]

Connective tissue disorders [1]

Abnormal lipid metabolism [1]

Central nervous system dysfunction (ataxia) [5]

Copper Food Sources

foods high in copper vegan
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Excessive Intake/ Toxicity Side Effects

Abdominal pain [1,2]

Cramps [1,2]

Nausea [1,2]

Diarrhoea [1,2]

Abdominal pain [1,2]

Vomiting [1,2]

Severe liver damage [4]

Kidney failure [4]

Abdominal pain [1,2]

Cramps [1,2]

Nausea [1,2]

Diarrhoea [1,2]

Abdominal pain [1,2]

Vomiting [1,2]

Severe liver damage [4]

Kidney failure [4]

Groups At Risk of Copper Deficiency

Infants

Infants who feed on cows milk instead of formula may be at risk of developing copper deficiency as cows, milk has a low copper content. Children under 1 year should ideally be breastfed or fed manufactured formula. [2]

Celiac disease individuals

People with celiac disease have copper malabsorption. The American College of Gastroenterology notes that people with the celiac disease appear to have an increased risk of copper deficiency and that copper levels normalise within a month of adequate copper supplementation while eating a gluten-free diet. [1]

Individuals on high doses of zinc supplements

High dietary intakes of zinc inhibit copper absorption. That is why the FNB established the UL for zinc at 40 mg/day for adults. [1]

Copper Interaction With Other Nutrients

  • Iron –High iron may interfere with copper absorption in infants. [2,4]
  • Zinc – High dietary zinc intake can interfere with copper absorption and excessive zinc supplements can possibly lead to copper deficiency. [1,2]

Nutrient Profiles For Food Groups

Fruits ( i )

Juice – 0.11 mg
Dried 0.11 mg
Canned – 0.11 mg
Raw or frozen – 0.10 mg

Legumes ( i )

Flour – 1.89 mg
Dry – 0.98 mg
Raw- 0.62 mg
Cooked – 0.26 mg
Canned – 0.19 mg

Nuts & Seeds ( i )

Nuts – 0.88 mg
Seeds – 1.12 mg

Veggies ( i )

Dried – 0.40 mg
Cooked – 0.22 mg
Canned – 0.20 mg
Raw or frozen – 0.18 mg

Cereal grains & Flour ( i )

Raw grains – 0.38 mg
Flour – 0.32 mg
Cooked – 0.11 mg

Oils ( i )

Cooking oil – 0.31 mg
Other edible oils – 0.38 mg

what do these number mean?

References

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Medically reviewed by Sara Osman,RD,PT

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