On norms of consumption of copper
With the consumption of copper should be careful, because the body's need for this mineral in the normal state is not so great. The daily rate ranges from 1.5 to 3 mg.
The excess copper leads to equally serious consequences, than its lack. You experience mental disturbances and even seizures.
In the presence of various diseases and pregnancy, alcoholism, the need for copper increased significantly.
Copper deficiency in the body can be recognize the totality of characteristic symptoms. This interferes with the synthesis of the pigment in the skin and the hair, the hair starts to fall intensely. Anemia, of appetite, disturbed digestion.
Worsens respiratory system and skin. The characteristic skin rash. The person becomes boring and prone to depressive States, reduced immunity.
To avoid these ailments, you need to get enough copper from food. In a normal varied diet the problem of shortage of copper practically does not occur. Be aware that alcohol consumption causes a shortage.
Food-sources of copper
A leader in the content of copper is the liver of fish: cod and Pollock. These products contain about 10 mg of copper per 100g, which abundantly covers the daily requirement for an adult. You should control your consumption of these foods because of the high content of copper can easily lead to an excess in the body.
Animal liver is also rich in copper, but contains more than a moderate quantity in comparison with the liver of fish. Beef liver has the 3.8 g per 100 g, which perfectly matches the daily allowance of this mineral. A little less copper is in pork liver, about 3 mg per 100 g
Further, it is worth to pay attention to some types of nuts and legumes. Peanuts and hazelnuts contain about 1.15 mg of copper per 100g, while the pea – 0.75 mg. Pistachios and walnuts are somewhat behind on this indicator, with about 0.5 mg per 100 g.
Copper contain many seafood. In shrimp it contains more than nuts and legumes. The octopus meat content of copper reaches 0,435 mg per 100 g of product, in the meat of squid is 1.5 mg per 100g.
Also enough copper is found in many cereal crops, an average of about 0.5 mg per 100g. Among them, buckwheat, lentil, rice, wheat. Copper-rich cereal and also beans.
A small number also contain copper and some fruits. Among them apricots and pears, 100 g which is approximately 0.1 mg of copper.