Along with calcium, magnesium, potassium, zinc etc. Copper is also highly useful for health. Consuming good salubrious foods for health is beneficial. So today we will read about copper rich fruits and its benefits.
Due to the lack of copper people may have to suffer from some of the diseases like fatigue, bone pain, a weak immune system.
You can consume copper rich fruits and foods to overcome the lack of copper. Let us know which foods and fruits, you can consume in order to overcome the deficiency of copper.
It helps in keeping bones, blood vessels, nerves, and immune system healthy and also contributes to iron absorption.
In this article, we will read what is the copper, how much copper should be consumed, some copper-rich fruits, copper benefits.
Copper Deficiency or Excessive Consumption of copper may disturb the body functions and may cause various types of problems.
The plethora consumption of copper causes anemia, and malnutrition in infants is also a cause of copper deficiency. Therefore, a regular amount of copper should be consumed by each person.
What is Copper?
Copper is a mineral. It is a necessary element, which is found in many types of foods and fruits. It is mainly found in meat, seafood, nuts, seeds, wheat, grain products, fruits, and cocoa products.
The liver controls the amount of copper present in the human blood. Copper is found in all tissues of the body, it plays an important role in the formation of red blood cells and in maintaining the nerve cells and the immune system.
It helps in the formation of collagen by the body and absorbs iron and helps in the production of energy. Copper is, therefore, a necessary element to provide many beneficial properties to the human body.
Copper deficiency in the human body is very rare, but its deficiency can cause cardiovascular disease and other problems like anemia.
How much Copper does Human Body Need?
Based on the daily quantities to be recommended, for adults(adolescent) about 900 microgram (mcg) / day or 0.90 miligram (mg) / day copper is required.
At the time of pregnancy, consuming 1000 microgram (mcg) / day or 1 miligram (mg) / day copper is required. And for all lactating women, 1300 microgram / day or 1.3 mg / day copper is required.
Excessive Consumption may Lead to Numerous Problems
Normal consumption of Copper diet does not have any adverse effects on the body, but consuming excessive copper supplements, high levels of copper in drinking water, high levels of copper in chemicals and the use of copper utensils while cooking and eating food, all these measures can cause a greater amount of copper in the body.
The excessive amount of copper can cause copper toxicity, but this is a very rare problem.
The following symptoms can be seen in a person related to excessive copper
People may suffer from numerous problems in consuming excessive copper. So, basically, we can say that people may have to suffer from problems in both the conditions, so it is about consuming the excessive copper or consuming less copper.
These are some of the problems which you may suffer on consuming the plethora of copper.
- Vomiting, Diarrhea, Stomachache
- A headache
- Feeling weak
- Metal flavor (metallic taste) in the mouth
- Low blood pressure
- Anemia and heart problems are also involved.
What does Copper do?
Copper is a necessary mineral for the human body, which is supplied through diet to the body. Copper plays an important role in accomplishing a variety of functions within the human body and provides a variety of health benefits.
This primarily helps in brain draining and improving the functioning of the nerve, besides helping to accomplish many nerve functions.
10 Copper Rich Fruits List
Guavas are labeled as the super-fruits. It has a good amount of copper which helps in the production of red blood cells.
This fruit contains a good source of Dietary Fiber, Vitamin C, Vitamin A, Flavonoids like Beta-Carotene, Lycopene as it also contains in tomatoes but guavas contain twice than tomatoes.
Guavas are a moderate source of magnesium, copper, manganese, vitamin E, K, B6, niacin.Copper contain in 100g guava is 0.1mg (7% Daily Value), 190mg contains 0.3mg (13% Daily Value)
Pomegranate is loaded with important nutrient Fiber, Potassium, Vitamin C and K, Folate, Protein. It also contains plant compounds that are punicalagins and Punicic acid. It helps in cancer prevention and digestion.Copper contained in pomegranate is 100g contain 0.2mg that is 8% of daily value.
Blackberries are an excellent source of soluble and insoluble fiber. They are also rich in vitamin E, A, K and also vitamin B. They are loaded with vitamin C but are low in calories.
Mineral contains in blackberries are copper, potassium, magnesium, manganese, pantothenic acid, riboflavin, folic acid.Copper in blackberries are 100g contain 0.165mg and 1 cup that is 144gm contains 0.238gm.
As we all know that Avocado is World Healthiest Fruit. Avocado is rich in fiber and Vitamin. It contains minerals like Copper, Vitamin K, E, C and B, Potassium, Copper, Folate. It is heart healthy and low cholesterol.Copper contains in avocados are 100g has 0.19mg that is (10% of daily value) and per cup contain 0.44mg that is (22% of daily value)
Grapes are good sources of potassium, fibers, and copper. It contains minerals like copper, potassium, manganese, iron, phosphorus, zinc. Grapes may help you to decrease blood sugar level and protect you against diabetes.A cup of red or green grapes contains 0.192mg of copper.
This small fruit Kiwi is packed with Vitamin C, K, and E, Copper, Fiber, Potassium, and folate. Kiwi has a lot of antioxidants and is a good source of fiber. Kiwi is the powerhouse of vitamins and minerals.100g of kiwi contains 0.1mg of copper that is 7% (daily value). 1 cup that is 180g has 0.2mg (13% Daily Value)
Litchi is a good source of Vitamin B complex and Vitamin C. Litchi helps in the production of blood. It contains minerals like copper, magnesium, manganese, iron, and folate. This fruit helps in preventing cancer, heart disease, maintain healthy bones and many more.100g of litchi contains 0.1mg of copper that is 7% (daily value). 1 cup that is 190g has 0.3mg (13% Daily Value)
Do you know? Mango is high in Vitamin C also it is a good source of potassium, folate, vitamin A, antioxidants. It’s totally sodium free. Mangos promote eye health and a healthy gut.100g of mango contains 0.1mg of copper that is 6% (daily value). 1 cup that is 165g has 0.2mg (10% Daily Value)
Pineapples are also a good source of thiamin, vitamin B6, folate, riboflavin, magnesium, manganese, potassium, beta-carotene, and antioxidants. It improves eye health and bone strength.100g of pineapple contains 0.1mg of copper that is 6% (daily value). 1 cup that is 165g has 0.2mg (10% Daily Value)
Do you know that raspberries contain powerful antioxidants? It contains minerals like calcium, copper, iron, magnesium, manganese, phosphorus, potassium. It fights against cancer and heart disease.100g of raspberries contains 0.1mg of copper that is 5% (daily value). 1 cup that is 123g has 0.1mg (7% Daily Value)
Health benefits of Copper
Depending on daily quantities, the consumption of the appropriate amount of copper supports more than enzymatic reactions every day in the body.
It promotes healthy metabolism. This mineral also plays an important role in the synthesis of ATP (adenosine triphosphate), the ATP is known as the body’s energy source.
This is the reason that the lack of copper can lead to dull (slow) metabolism.
Reduce Hair Fall as Well as Enhance the Hair Growth
Copper peptides are useful for raising hair follicles and to prevent hair from becoming thin. Since copper helps in the production of melanin, it can also prevent hair from being brown in time.
Good for Skin
Since collagen is a significant protein component for maintaining flexibility in the skin and keeping the skin healthy. Since copper helps in the production of collagen.
Therefore, copper can help in keeping skin healthy and reduce wrinkles. It also helps in the production of melanin, which is a type of pigment, it protects the skin from UV radiation.
Consumption of copper and other mineral products may help to reduce acne.
Strengthen the Bones
Copper contributes to the maintenance of bone or joints in the form of an important mineral. Due to the low consumption of this mineral people may have to suffer from osteoporosis.
It is a condition in which the bones become weak and brittle. Copper plays an important role in keeping collagen healthy, which is a component of an important structural protein in the body.
So the given list of copper rich fruits will not only boost your copper level in body but also help you in providing other minerals too.
Inadequate copper in the body can lead to collagen deficiency and joint dysfunction can occur.
Development of the Brain
Copper is an important component of the enzymes activating the brain’s neurotransmitters. Research has shown that there is a need for adequate copper levels in the body for brain health.
Since most copper in the body is found in the brain, therefore enough copper for brain health is required. Many problems like neurodegeneration in adults are often associated with an imbalance in the level of copper.
In addition, some symptoms of the lack of copper include difficulty concentrating and poor mood.
Strengthen the Immune System
Along with Iron, Copper helps the body to produce red blood cells. Therefore, copper is helpful in keeping the immune system healthy.
Deficiency of copper can lead to neutropenia, which is related to an abnormal deficiency in white blood cells.
Therefore, there may be many diseases due to a lack of copper in the body. The effects of a copper deficiency can be seen more clearly in infants.
Prevent you from Cardiovascular Problems
Deficiency of the low level of copper in the human body is related to problems like high cholesterol and high blood pressure.
According to the researchers, it was suggested that to some patients with heart failure, that intake of copper supplements or copper can be benefited to a great extent.
Studies have shown that lower levels of copper cause cardiovascular disease. Therefore, to reduce cardiovascular problems, an adequate amount of copper should be consumed.
Prevent you from Thyroid
Copper works in collaboration with essential nutrients such as potassium, zinc, calcium, and potassium for health and promotes thyroid health.
Therefore, it can mainly help in preventing conditions such as hypothyroidism or hyperthyroidism. Studies have shown that copper intake is necessary to prevent or reduce the thyroid disease.
People who receive hemodialysis treatment procedures for the treatment of kidney disease are at high risk of copper deficiency.
Those who are undergoing hemodialysis, they may need supplements of copper. But before start taking copper supplements, consult a doctor.
The only way to prevent copper deficiency is to ensure that you are taking enough of it. So start taking copper rich fruits and food.
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Ankush Saha is a professional Blogger, Graphic Designer and an Athlete from Mumbai, India. He has been blogging for two years.
He uses his blog onlinenutritiondiet.com to provide quality content & guide people about nutrition, diet and a natural way of improving health. His blog mainly focuses on Healthy Eating, Food & Recipes, Fitness & Workout, Health Tips and much more