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Before choosing to use supplements to get the vitamins and minerals you need, consider consulting with a nutritionist or dietician to develop an eating program that gets nutrients into your body naturally.
Before beginning any vitamin or mineral supplement be sure to speak with your doctor first. Don't forget to tell your doctors about any vitamins, minerals, or homeopathic supplements you take as some can interfere with the absorption or performance of certain medications.
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| Copper |
| Also known as : (nothing else)
USRDA : Men - 2 mg, Women - 2 mg
Sources: Copper can be found in the following foods:
- almonds (22 dry-roasted with salt - 169 calories) (Spring Vegetables)
- avocado (1 oz raw, California - 47 calories) (Thai Pork Salad)
- barley (1 cup pearled, cooked - 193 calories)
- beans (1 cup green, snap, boiled without salt - 44 calories) (Green Beans Italiano)
- cabbage (1/2 cup shredded, boiled, without salt - 17 calories) (Tangy Cole Slaw)
- cauliflower (1/2 boiled without salt, pieces - 14 calories) (Tarragon Steak Salad)
- kale (1 cup chopped, boiled without salt - 36 calories)
- lamb (3 oz domestic, braised, cubed, fat-trimmed - 190 calories) (Athena Lamb Salad)
- legumes (1 cup split peas, boiled without salt - 231 calories) (Confetti Rice)
- liver (3 oz beef liver, braised - 159 calories)
- nuts (19 pecan halves, raw - 195 calories) (Moroccan Spice Bars)
- oranges (1 cup navel orange sections - 81 calories) (Grapefruit Orange Salad)
- organ meats (3 oz beef liver, braised - 159 calories)
- oysters (3 oz Pacific, steamed - 139 calories)
- peanuts (1 oz dry-roasted with salt - 164 calories) (Georgia Peanut Butter Cookies)
- pecans (19 pecan halves, raw - 195 calories) (Chicken Berry Salad)
- radishes (1/2 cup white icicle slices - 7 calories)
- raisins (1 cup golden seedless - 498 calories) (German Raisin Rye Bread)
- salmon (1 oz red Alaskan, canned, drained - 45 calories) (Salmon with Tomato Relish)
- seafood (3 oz steamed shrimp - 84 calories) (Chinese Garlic Shrimp)
- seeds (1 oz sunflower seeds, dried - 164 calories) (Sesame Chicken Salad)
- soybeans (1 cup mature, boiled without salt - 298 calories)
- spinach (1 cup fresh, boiled without salt - 41 calories) (Scallop Spinach Salad)
Functions: Copper is necessary for:
- absorption of iron
- building connective tissue
- building nerve fibers
- building red blood cells
- healthy hair
- healthy skin
Deficiencies : Copper deficiency (not enough) can result in:
- anemia (in infants)
- bone deformities (in children)
- bone fractures
- depression
- difficulty breathing
- fatigue
- high cholesterol
- loss of sense of taste
- osteoperosis
- skin sores
Overdose : Copper overdose (too much) can result in:
- diarrhea
- liver disease
- vomiting
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