Copper | Nutritional Advice El Mondo

Following zinc and iron, copper is the third most abundant trace element in the body.
Good sources of copper are oysters and other shellfish, whole grains, beans, nuts, potatoes and organ meats (kidneys and liver).
Dark leafy greens, dried fruits such as prunes, cocoa, black pepper and yeast are also sources of copper.
If dietary zinc is increased from 5 to 20 mg/d (76 to 306 mmol/d), the intake of copper needs to be 60% higher to maintain balance.
Copper is thought to be required for infant growth, host defence mechanisms, bone strength, red and white cell maturation, iron transport, cholesterol and glucose metabolism, myocardial contractility and brain development.
It is also involved in the function of several enzymes, including cytochrome coxidase, amino acid oxidase, superoxide dismutase and monoamine oxidase.
Copper deficiency may result from an inherited defect, such as Menke’s syndrome.
Copper deficiency is rare.
The RDA is approximately 1.3 mg copper per day.
Chronic copper toxicity is rare and primarily affects the liver.
Wilson's disease is a rare autosomal (chromosome 13) recessive genetic disorder of copper transport that causes an excess of copper to build up in the liver.
People with a Wilson’s disease should have a low copper diet. The dietary intake of copper should be less than 1.0 mg per day.
Copper is mainly absorbed in the duodenum bound to specific proteins as Cu(II).
Absorption of copper ranges from 15-97%.
Copper absorption can be enhanced by the presence of proteins and organic acids, such as citric acid and acetic acid and inhibited by phytate, zinc, iron, molybdenum, calcium and phosphorous.
Copper in the body can exist bound to ceruloplasmin (85-95%) or as free copper which is bound to albumin (5-15%).
The biological half-life of copper from the diet is 13-33 days with biliary excretion being the major route of elimination.
The human body contains about 110-150 mg or 1-2 months, of which 90% is found in liver, muscles and bones.
Copper facilitates fat oxidation in the food industry.
The EFSA has set the safe upper limit for adults at 5 mg per day.

Scientific studies on the relationship between copper and disease prevention:
A review article of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.

A review article of cohort studies or case-control studies will answer the following question:
"Should I change my diet?".