| Functions |
- Manufacture of hemoglobin
- Collagen structures, especially joints and arteries
- Energy metabolism
- Important for enzyme systems such as SOD (superoxide dismutase)
|
| Source and function notes |
- Best sources are shellfish, nuts, seeds and grains
- Problems with excess can be offset by zinc – as zinc and copper compete for absorption
- Natural foods, e.g. nuts and legumes, zinc content higher than zinc
|
| Vegetable sources |
Carrots; garlic; turnips; green peas |
| Fruit sources |
Papaya, Apple |
| Nut and seed sources |
Brazil nuts, Almonds, Hazelnuts, Walnuts, Pecans, Peanuts, Sunflower oil, Coconut |
| Absorption factors |
- Excess Iron (in extreme situations)
- Zinc or Calcium antagonize absorption as Cooper shares absorption carrier with Zinc and Calcium
- Molybedenum (eg supplementation) may inhibit usage or encourage excretion
|
| Spice and herb sources |
Ginger root; Black pepper, Thyme, paprika, Bay leaves |
| Deficiency factors |
- anemia, fatigue, poor immune function and poor wound healing
- Elevated cholesterol levels leading to atherosclerosis
|
| Toxicity and dangers |
- Excess possible from copper in water pipes
- Excess linked to – schizophrenia; learning disabilities; premenstrual syndrome; anxiety
|
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.
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