The trace mineral copper plays a critical role in maintaining the health of the human body, and failure to keep the proper level of copper in the diet can result in subtle health problems. Copper occurs in various locations in the body, but is mainly found in the liver, brain, bones and muscles. Because of its antioxidant properties, it encourages the growth of flexible connective tissue in the eyes and is helpful in improving eye health and in limiting the progression of age-related macular degeneration.
Copper is required by the human body for normal growth and development, its main purpose being in the construction of enzymes. Enzymes containing copper perform many functions, all including reactions with oxygen or oxygen radicals. Since the body needs copper to use iron, a deficiency of copper sometimes leads to anemia. Taking a copper supplement can help, since copper binds with iron to produce hemoglobin, needed to supply oxygenated blood to the heart.
Copper is often included in eye formulas to guard against copper-deficiency anemia, a side effect of the consumption of large amounts of zinc. Since copper binds with zinc, supplements of the two minerals should be taken together.
Liver and oysters top the list as sources of copper, but it is also found in nuts, seeds, legumes, cherries, avocados, whole grains, eggs and poultry. Fruits and dark, leafy vegetables are also good sources. Because most foods only include small amounts of copper, it is usually necessary to take supplements to get enough of this vital mineral daily.
A minimum daily allowance has never been established for copper, but the National Research Council recommends that adults take between 1.5 and 3.0 milligrams a day. Many nutritionists set a daily limit of 2 milligrams, since excessive amounts can cause copper poisoning or impair zinc absorption.
