The (unsuspected!) benefits of copper for your body
In the vast world of food supplements 🌠, there exists an underestimated treasure, in the form of a metal essential to life: copper . Yes, it’s not just used to make musical instruments! Often neglected, this trace element also plays a vital role for our body and our good physical condition.
This is what we will see in more detail in this article, where we will talk about the benefits of copper , foods rich in copper, its role in the body... let yourself be guided and discover with us how copper can significantly improve your well-being. 🌞
Copper, instructions for use
Before telling you more about the many benefits of copper on the body, let's take a few moments to get to know this amazing mineral better.
A little presentation of copper
This multifaceted metal has been known since ancient times for its distinctive color and exceptional conductivity. The symbol for copper is Cu , its atomic number 29. But beyond its ancestral use as a construction material, jewelry material or as an electrical conductor, it is also a micronutrient essential to our well-being.
Indeed, our body requires copper for its proper functioning, although our needs are minimal in comparison with other minerals, for example iron, zinc, magnesium... Without copper, no life, let it be. affects human beings, but also plants and animals! 🐝
The use of copper and its roles in the body
As we have said, the benefits of copper are numerous, through the various roles it plays in the body.
Firstly, it actively participates in the formation of collagen , a key component of skin, tendons and bones, thus promoting the strength and elasticity of these structures. In addition, copper is involved in the production of melanin , the pigment responsible for coloring skin, hair and eyes.
Its presence is also crucial to combat oxidative stress , by acting as an enzymatic cofactor . In this way, it helps protect our cells from damage linked to free radicals , responsible in particular for premature aging of the skin. 🧓
You will have understood, these characteristics of copper make it an essential element of a body in great shape!
A word about copper absorption and transport
Copper absorption is a process carefully orchestrated by our body. When we consume foods high in copper, our digestive system begins to break it down from complex molecules. Copper is then absorbed mainly in the small intestine . For efficient absorption, copper binds to a protein called “ ceruleoplasmin ,” which acts as a transporter.
Once absorbed, copper ends up in our bloodstream , bound to various proteins, and is delivered to tissues and organs that need it. This well-orchestrated process ensures adequate availability of copper to maintain essential bodily functions.
The top 7 benefits of copper
Now that the presentations are made 🤝, let's see how the properties of copper will translate positively into your body , via 7 surprising benefits of copper :
1) Copper and the immune system
Copper plays a subtle, but significant role in the functioning of our immune system . By acting as an enzyme cofactor, it promotes the production of immune cells, such as T lymphocytes , which are crucial in the body's defense against infections.
In addition, copper participates in the formation of antibodies, thus strengthening our ability to fight pathogens. It helps maintain a healthy balance in the immune system, promoting a better response to external aggressions. 🛡
2) Copper and bone mineralization
Did you know that copper actively participates in bone integrity? It promotes the formation of collagen, an element of the bone matrix, thus ensuring the strength of our bones.
By stimulating bone mineralization, copper helps maintain strong and resilient bones. Its adequate intake, in addition to a balanced diet, can be a valuable asset for your bones, allowing you to maintain a strong bone structure over the years!
3) Copper as an antioxidant
Copper also fights against oxidation within our body. It participates in the defense against free radicals , unstable molecules responsible for oxidative stress. As it supports various antioxidant enzymes, copper helps neutralize these harmful radicals. Thus, it helps prevent premature aging of cells and maintain DNA integrity. 🧬
4) Copper and collagen for beautiful skin
Copper plays a big role in the preservation of skin and connective tissues. And this, as we said, because it is used in the production of collagen , which helps maintain the firmness and elasticity of the skin. Additionally, copper promotes wound healing by promoting the production of new skin cells.
5) Helps in melanin production
Copper plays an essential role in the production of melanin , the pigment responsible for coloring skin, hair and eyes. As an enzyme cofactor, it promotes the activity of tyrosinase , an enzyme crucial for melanin synthesis. Its role in this process makes it a key element for preserving the diversity of skin pigments.
6) Copper and energy metabolism
We continue with the role of copper in the energy metabolism of our body. It participates in the conversion of nutrients, such as carbohydrates, lipids and proteins, into energy usable by our cells. Copper promotes the production of adenosine triphosphate (ATP), the main source of cellular energy. Thus, an adequate amount of copper in our diet is essential to maintain optimal energy levels, which promotes our daily vitality. ⚽
7) Support for cardiac function
Finally, copper plays an essential role in maintaining healthy heart function. Through its role in the synthesis of collagen and elastin, it contributes to the integrity of blood vessels . In addition, copper participates in the regulation of heart rhythm by facilitating the transmission of electrical impulses within the heart. This action promotes good cardiac functioning, essential for efficient blood circulation and balanced blood pressure. 💓
Copper in food: where to find it?
After reviewing these many benefits of copper, you are probably wondering how to effectively integrate it into your diet! So let's move on without delay to the subject of copper and nutrition .
Foods rich in copper
Without further suspense, here is a list of the main dietary sources of copper:
nuts (walnuts, almonds, etc.);
the lawyers ;
legumes (chickpeas, lentils, etc.);
the salmon ;
whole grains;
tofu;
the mushrooms ;
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Cocoa ;
liver and offal in general;
the crustaceans ;
potatoes.
As you see, there is no shortage of choice!😉
Some tasty recipe ideas to consume more copper
Now let's see how to take advantage of these copper-rich foods with some easy-to-make recipe ideas:
👉 sesame chicken skewers, with pieces of chicken marinated in an avocado-based sauce;
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👉 salad composed of lentils, red onions and walnuts, all drizzled with a wine vinegar vinaigrette;
👉 for the more daring, grilled salmon with a cocoa and spice sauce, an unexpected and delicious combination to add a touch of copper;
👉 finally, chocolate cake, for a simple dessert but rich in copper thanks to the cocoa.
What about copper supplementation?
Even if the lack of copper is clearly not very widespread, it may still be interesting to resort to supplementation.
Some reasons for supplementation
Copper supplementation can be considered in several situations. First of all, it goes without saying, but individuals suffering from a copper deficiency (confirmed by a health professional) can benefit from supplements.
If you think you're suffering from a copper deficiency , you can discover some of the discomforts that could guide your hypothesis in our complete guide to copper . Keeping in mind that this is a rare case, which must be validated by a professional. 👨⚕️
You can also supplement for all the reasons related to the benefits mentioned above. For example, before winter to boost your immune defenses, these little soldiers who need strength to get through the season. Or for a theme linked to your cardiovascular well-being, and so on…
Recommendations for optimal intake
Ensuring an effective intake in your diet is essential to benefit from the benefits of copper without the risk of under or overdosing on copper. In France, the recommended nutritional intakes (ANC) of copper vary depending on age and sex. In general, the ANC is between 1 and 2 milligrams per day (1 for children, 2 for adults).
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All the benefits of copper in a food supplement
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Copper for well-being, a winning asset
To summarize, we have seen here some of the many benefits of copper, whether on our skin, our immune system, our bones... Whether through the intake of suitable foods or possible supplementation, do not underestimate the importance of this super mineral for your well-being! 💎
