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Copper - the pigmentator

Haemoglobin ...
Copper assists the conversion of iron to haemoglobin - our red blood pigment. A deficiency degrades the absorption of iron and thus inhibits the production of haemoglobin. With this an oxygen deficiency can arise. Sufficient copper may protect our body from heart/circulation diseases and assist the immune system. Admittedly a too much of copper also can cause undesirable effects.
Copper is important for the pigment coating of hair and skin. Thus a copper deficiency shows itself in pigmentary abnormality. Also the skeleton, the connective tissue and the central nervous system need copper.
The daily copper requirement is 2 mg and is covered with balanced nutrition. An additional supply is not necessary in most cases. You should take care if you take too much zinc, because zinc and copper try to displace each other out of the cell.
Literature: Gesund durch ausreichend Vitamine, Mineralstoffe & Spurenelemente, Nährstoff-Akademie Salzburg; ISBN: 3-902472-00-6


RDA* 1 mg
Nutritional/medical dosage 1,5 - 3 mg
*RDA = Recommended daily allowance  

Copper - sources

  mg/100g 2 mg corresponds to:
calf liver 8,0 25 g = 1 little piece
oysters 5,0 40 g = 2 pieces
beef liver 3,0 66 g = 1/2 portion
buckwheat 0,7 286 g = > 1/4 kilo
hazelnuts 0,55 364 g = 728 pieces
dates, dried 0,31 645 g = 80 pieces
egg yolk 0,3 667 g = 33 yolks