Tag Archives: red blood cells

Vitamin B10 ( Pteroylmonoglutamic acid) The vitamin that’s good for treating skin depigmentation.

File:Vitaminb10-foods.jpgVitamin B10  having a chemical name Pteroylmonoglutamic acid is belongs to the vitamin B family; its old name was vitamin R. It is a water-soluble vitamin and is often referred to as a component of the vitamin B complex.This vitamin is thought to be essential for the body. Vitamin B10 is involved in the production of folic acid by intestinal bacteria; it is coenzyme in protein metabolism, and blood cell formation; important for skin health. Vitamin B10 is used in sunscreen to lessen the risk of skin cancer from ultra-violet exposure. It is also used in the treatment of rheumatic fever. Vitamin B10 is also very essential for alleged anti-inflammatory and anti-allergic effects.

 

 

 

 

 

Benefits and functions of Vitamin B10

  • It was once used to combat rheumatic fever.
  • Vitamin B10 is found helpful in formation of erythrocyte also called red blood cells.
  • It acts a coenzyme and causes protein utilization in the body.
  • It is very useful when use in sunscreen. It is also necessary for those individuals who want to avoid the ultraviolet UV) rays coming from the sun that can lead to skin neoplasia.
  • It is also found to be beneficial in hair pigmentation and skin.
  • Vitamin B10 is very powerful ingredient as skin protector against pollution.
  • It is very useful against male infertility as well as vitiligo.
  • It is known for its treating depression.
  • Vitamin B10 is very essential for the patients of fibrotic skin disorders.
Vitamin B10 Deficiency:

  • irritability and depression;
  • constipation;
  • nervousness;
  • skin problems and eczema.
Food sources of Vitamin B10
  • It is richly found in both animals as well as plant sources.
  • These include green leafy vegetables e.g. spinach, others include bran, mushrooms, blackstrap molasses, wheat germ and whole grains etc.

Vitamin T : The vitamin that is very helpful in the coagulation of blood in the body.

Vitamin T is a substance which is considered as a vitamin but still it doesn’t meet the standard definition for the vitamin. Its chemical names are Tegotin, Termitin, and Torutilin. It is a water soluble which is destroy by alcohol. It is good in improving fading memory and enhances the concentration towards anything and also helps in blood coagulation and in the formation of platelets in the blood. It combats Anemia and Hemophilia. Basically, it strengthens your red blood cells. More strength = more oxygen. It is the only vitamin,  which regulates the metabolism of protein, carbohydrates and fats. Vitamin T helps keep the brain and the nervous system energized. Vitamin is very much required for the breaking up of carbohydrates to release energy. Vitamin T is very important for the various tedious works that we have to perform in our day to day schedule. In spite of its health benefits in the body very little information is known about it.

Functions and benefits of vitamin T

  • It plays a crucial role in some metabolic reactions particularly in conversion of carbohydrates in to glucose.
  • Vitamin T is essential while huge energies are required i.e. playing physical games, running, exercise, and other activities.
  • The main purpose of  this vitamin is regeneration of our body and adrenal gland
  • May improve a failing memory and poor concentration.
  • Strengthen the red blood cells.
  • Since it causes bolstering of blood cells, it can be effective in combating the blood related disorders such as hemolysis as well as anemia.
  • It maintains the integrity of the platelets. The platelets are important clotting factors. Without them bleeding cannot be stopped.
  • This vitamin  helps in the conversion of food we eat into energy .
  • The Vitamin is used to make blood cells very strong, improve the memory power and it also promotes the health of the nervous system, hair, eyes, mouth, liver, and skins.

Deficiency of Vitamin T

Being needed in the body in very small amount, its deficiency cannot lead to mark effects. But in case its deficiency is severe enough it can lead to the development of anemia as well as retardation in the growth. Person can become fatigue having poor concentration towards anything.

Best food sources of vitamin T

  • tahini
  • fungi
  • sesame seed
  •  leaf vegetables
  • nuts, sunflowers seeds, almonds, groundnuts, etc and green vegetables like that carrots, cauliflowers, turnip, leaf vegetables, beet greens, and all types of green
  • green vegetables such as lotus stems, turnip greens, beets, radish leaves, colossal and carrot leaves. In some Fruits such as papaya, raisins, custard apples and apricots are good sources of Vitamin T

Nickel : The trace mineral that aids in iron absorption, as well as adrenaline and glucose metabolism.

Nickel is one of the trace mineral or micronutrient in our body since it is present in very small amount in the our body but it plays an important part in overall health of the human body and in bodily processes. Nickel  aids in iron absorption, as well as adrenaline and glucose metabolism, hormones, lipid, cell membrane,  improves bone strength and may also play a role in production of red blood cells. Optimal growth, healthy skin, bone structure, enhances alkaline phosphate.

Nickel and  Cobalt share left / right-sided cell receptors and are essential to human health. While a Cobalt + Vitamin B12 relationship is well documented, a similar, but less documented affiliation applies to Nickel + Vitamin C.  Also less documented is the control nickel and cobalt exert over the muscular walls of the body’s arteries.  Cobalt specifically affects the right coronary artery, resulting in vasodilation with low levels, and vasoconstriction with high levels, while nickel exerts the same effect on the left coronary artery.

Functions of Nickel

  • Nickel is found to be beneficial being an important cofactor to various enzymes where it acts to accelerate the normal chemical reactions occurring in our body.
  • This element has been shown to take part in reaction catalyzed by oxidoreductases and hydrolyses (e.g. urease)
  • Nickel is in RNA and DNA of our body where it functions in association with these nucleic acids.
  • It probably has a role in stabilizing RNA structure.
  • It is found to be helpful in normal bone functioning and health.
  • Nickel is an important factor in the cell membrane and the lipid also.

Deficiency of Nickel

Since it is traced element, deficiency of it us rare. But it is found that due low amount of nickel in the bodies of some individual certain liver as well as kidney diseases arise in them.

Rich Food Sources of Nickel

It is found in many foods and these include both animal as well as plant sources.

Plants are the main dietary source of nickel. Plants grown in soil contaminated with nickel will have a higher content of nickel in them. Some rich sources of this mineral  include fruits, in some vegetables, grains , peas, dried beans, chocolate, nuts and oats. Animal foods are a poor source of nickel, while drinking water contributes to nickel considerably.

Source: http://www.acu-cell.com/nico.html

Cobalt : It is an essential element required for the normal functioning of the pancreas.

Cobalt is an important element in the formation of cobalamin or vitamin B12. It is not easily assimilated in the body and is stored in red blood cells, liver, plasma, spleen, kidney, and pancreas. Promotes RBC formation. Activates enzymes, replaces zinc in some enzymes.  Cobalt salts in small amounts are essential to many life forms, including humans. It is at the core of a vitamin called vitamin-B12.

 

 

 

 

 

The cobalt atom in vitamin B12 is attached and surrounded to a deoxyadenosyl group, methyl group, and a cyano group or hydroxyl group. The human body has a need for cobalt that is not in the ionic form of the metal but rather, for a performed metallovatimin which cannot be synthesized from a simple dietary meal. Thus, the content of vitamin B12 of foods is essential is the overall human nutrition.

 

 

 

 

 

When in the form of CoC12, cobalt assists in regulating casein and phosvitin phosphatases and other certain phosphoprotein phosphatases. Along with Nickel (Ni) and Manganese (Mn), cobalt can be a good alternative for Zinc (Zn) in the carboxypeptidase, carbonic anhydrase, angiotensin-converting enzyme, and metalloenzymes.

 

Functions of Cobalt in Our Body

  • It is an essential element required for the normal functioning of the pancreas.
  • It is also essential for hemoglobin formation.
  • It may be necessary for the first stage of hormone production i.e., capture of iodine by the gland.
  • Aids in normal growth and appetite
  • It is indicated that cobalt helps with repair of the myelin sheath, increases the effectiveness of glucose transport from the blood into body cells, and the building of red blood cells.
  • Iron Absorption. Iron is one of the most vital nutrients that are needed depending on gender, health conditions, and other factors. Nutritionists suggest that cobalt, together with other elements, can play a role in the body’s absorption of iron.
  • Vitamin C. Studies have shown that there is a great link between cobalt and vitamin C. The latter vitamin prevents certain conditions such as scurvy wherein scarcity of this mineral can lead to several symptoms such as hair loss. Humans need large amount of vitamin C in order to feel good and be well, and researchers have seen the role of cobalt in aiding the body makes use of the cocktails of vitamin C and other nutrients that was extracted from green vegetables, citrus fruits and other natural foods.

Deficiency Symptoms of Cobalt

A deficiency of cobalt is equivalent to a deficiency of vitamin B12, and can cause anemia, nerve disorders, and abnormalities in cell formation. Also, “scaly” skin and atrophy

 

 

Cobalt Food Sources

Beet greens, buckwheat, cabbage, dulse, figs, goldenseal, Irish moss, kelp, lettuce, mushroom, pau d’Arco, sarsaparilla, spinach, watercress. All sea vegetable and green leafy vegetable

 

 

 

 

 

 

 

Vanadium : The trace mineral that have a role in the regulation of sodium and in the metabolism of glucose and lipids.

Vanadium was named after the Scandinavian goddess of beauty, youth, and luster. It is commonly found in vegetables and seafood.   It is a controversy as to whether vanadium is an essential trace mineral in human nutrition. Although it has been suggested to have a role in the regulation of sodium and in the metabolism of glucose and lipids.  Studies show that vanadium in the body works similar to insulin, i.e. it helps maintaining blood sugar levels. Basically when there is a high concentration of sugar or glucose in the blood stream, the body releases insulin hormone in order to tell the muscles, liver and fat tissues to utilize this glucose in the blood as a source of energy in place of stored fat as the main source of energy. As a result, the elevated glucose levels drop, subsequently the insulin levels also go down. Hence, such a person who has high blood sugar levels or uncontrolled insulin levels is considered to be suffering diabetes. Vanadyl sulfate is the most common and known form of vanadium.

The total amount of vanadium in the human body is estimated to be less than 1 milligram (0.000035 ounce). It is found most commonly in the kidneys, spleen, lungs, testes, and bones.

Function of Vanadium in Our Body

Deficiency Symptoms of Vanadium

  • Hypoglycemia, diabetes, increased dental cavities, elevated triglycerides, elevated cholesterol, chest pain, coughing, wheezing, runny nose and sore throat.
  • Obesity.

Natural Food Sources of Vanadium

Corn, buckwheat, garlic, blackpepper, wheat whole, radish, olive oil, apples, green beans, cabbage, carrot, tomatoes, mushrooms, onions, olives, beet root, peanut, parsley, dill, Snap beans, sunflower oil, lettuce and plum

Since vanadium can be a relatively toxic mineral, its use as a dietary supplement should be limited to dosages reflective of dietary intake (e.g., 500 – 1,000 mcg daily). The major concern is that excessive levels of vanadium have been suggested to be a factor in manic depression, as increased levels of vanadium are found in hair samples from manic patients, and these values fall towards normal levels with recovery.

PABA (Para-aminobenzoic acid) : The Vitamin that functions in the breakdown and utilization of proteins and in the formation of blood cells.

PABA (Para-aminobenzoic acid)  is also a member of Vitamin B group.  It is necessary for maintaining the reproductive glands and organs, maintaining natural hair color, fighting bacteria and for the protection from sunburns and other burns.  Aids healthy bacteria in producing folic acid; aids in the formation of red blood cells and aids in the assimilation of Pantothenic acid. PABA enhances the effects of cortisone, estrogen, and other hormones through a delaying effect in the liver. It prevents accumulation of abnormal fibrous tissue.

Functions of PABA (Para-aminobenzoic acid) in Our Body

  •  It is essential for the growth of micro-organisms.
  • It prevents the bacteriostatic properties of the drug since it has similar chemical structure as that of sulphonamides.
  • It forms a portion of folic acid.
  • It is found effective in combination with Inositol and Pantothenic Acid (vitamin B-5) to check premature hair graying, and changing back to black color of the hair.
  • May treat arthritis
  • may prevent accumulation of abnormal fibrous tissue
  • as been used, together with biotin, folic acid, pantothenic acid, and sometimes vitamin E, to restore hair
  • early studies show may help treat vitiligo (loss of color or pigmentation in some areas of skin)
  • It is seen that it can provide beneficial effects in women who are suffering from infertility.
  • Other diseases which can be treated by PABA oral use include dermatomyositis, pemphigus, lymphoblastoma cutis, and morphea.
  • Its deficiency can be responsible for achromotrichia in man due to change in intestinal micro flora.
  • Irritability.
  • Nervousness
  • Patchy areas of white skin.
  • Depression
  • Fatigue.
  • Gastrointestinal disorders.
  • premature wrinkling of skin
  • frequent headaches

Best food source

Asparagus, broccoli, dark leafy vegetable, mushrooms,  root vegetable, sprouts,  sunflower seeds, spinach and  wheat .

Vitamin B9 (Folic Acid) : The vitamin that enables rapid cell division and growth and is also the main fuel for productions of red blood cells to prevent anemia.

Folic acid, Vitamin B9, Folate or Folacin is necessary for healthy blood formation, enzyme efficiency, the division and growth of new cells and for maintaining a healthy intestinal tract. Folic acid is an essential water soluble vitamin that is required to form new healthy set of cells. Looking at the scientific results we can say that folic acid is the most researched vitamin from the group of vitamin B. These researches proved the importance of folic acid and its numerous health benefits.

This vitamin is of immense importance for cell division and growth, synthesis and repair of DNA, protein metabolism and proper functioning of the brain. It is also important for the production of healthy red blood cells. Folic acid is required by the body to produce ‘heme’, the component of hemoglobin, which is responsible for carrying iron. Folic acid benefits for men and women are numerous.

Folic acid essential for efficient neural tube development during pregnancy which forms the brain and spinal cord. Pregnant women with an insufficient intake of folic acid are more likely to give birth prematurely or to deliver babies with low birth weight or with neural tube defects. The sulfa drugs are thought to achieve their antimicrobial effects by interfering with the production of folic acid within bacteria.

Vitamin B9 Benefits – Functions in the Body

Folic acid, in combination with vitamin B12, is essential for the formation, maturation and multiplication of red blood cells. It is necessary for the growth and division of all body cells, including nerve cells, and for manufacturing a number of nerve transmitters. It also produces nucleic acids, RNA (ribonucleic acid) and DNA (deoxyribonucleic acid), that carry hereditary patterns. It aids in protein metabolism and contributes to normal growth. Folic acid helps in the building of antibodies which prevent and heal infections. It is essential for the health of the skin and hair, and helps to prevent premature greying of the hair.

Vitamin B9 Deficiency Symptoms

Deficiency of folic acid causes anaemia which often occurs in pregnant women and children. Serious skin disorders, loss of hair, impaired circulation, a greyish-brown skin pigmentation, fatigue, and mental depression can result from a deficiency of this vitamin. Reproductive disorders such as spontaneous abortions and difficult labour, and a high infant death rate can also be caused by folic acid deficiency. Vitamin B9 deficiency may also lead to loss of libido in males. According to studies, two-thirds of geriatric patients were found to be deficient in folic acid, while one-third of psychiatric patients were also deficient in this vitamin. Lack of folic acid can also lead to dementia.

Foods High in Folic Acid

The food items that contain iron, are rich sources of folic acid too. Folic acid reserves and consumptio are extremely important for development of a healthy body.

Foods High in Folic Acid and Iron

Spinach, asparagus,  fenugreek, corn, millet, finger millet, dates, almonds, broccoli, kale cabbage, parsley,  potatoes, raisins, fig, whole wheat pasta, okra, orange juice, black-eyed peas, lentils, sunflower seeds, grapes, pineapple juice, chickpeas and turnip greens are all the items that are high in folic acid and iron. Other than these, collard greens and every other green leafy vegetable is high in folic acid and iron.

Fruit Sources ( Avocado,  Blackberries, Boysenberries, Breadfruit, Cantaloupe, Cherimoya, Dates,  Guava,  Loganberries, Lychee,  Mango,  Orange,  Papaya,  Passion fruit,  Pineapple,  Pomegranate,  Raspberries,  Strawberries)

Vegetable sources (Amaranth Leaves ,Artichoke, Asparagus, Beet greens, Beet root,  Bok Choy,  Broccoli,  Brussels Sprouts, Carrot,  Chinese Broccoli,  Chinese CabbageFrench Beans,  Lima Beans, Mushrooms, Mustard greens, Okra, Parsley,  Parsnip,  Peas , Potatoes,  Spinach, Spirulina, Squash-summer, Squash - winter)

Nut/Grain Sources: (Buckwheat,  Chestnuts , Filberts/Hazelnuts, Oats,  Peanuts,  Quinoa,  Rye,  Sunflower Seeds,  Wheat – Durum, Wheat – Hard Red, Wheat – Hard White)

Legume Sources(Black Eye Peas, Edamame , Soy Bean)

Vitamin B5 (Pantothenic Acid) :Health Benefits of Pantothenic Acid. Food Sources of Pantothenic Acid

Pantothenic acid or Vitamin B5 is a water soluble vitamin and it comes under the category of essential nutrients. This B vitamin is also called Pantothenate. It’s a B complex vitamin which performs many important roles for health especially in the oxidation of fats and carbohydrates. Just like other B vitamins Pantothenic acid or Vitamin B5 helps body to convert foods to produce energy. Not only it synthesizes carbohydrates, fats and proteins, it also synthesizes with a small sulphur containing molecule to create coenzyme A. Coenzyme A or CoA is required for variety of chemical reactions.

Pantothenic acid or Vitamin B5 is important for the production of red blood cells and also for the production of healthy fats in the cells. It promotes the health of adrenal glands thus improves body’s response to stress. This is why Pantothenic acid is often referred as anti-stress vitamin. Vitamin B5 is also good for the skin and hair. It is required for the treatment of alopecia. Because of its skin benefits it is used for the treatment of acne and studies suggest Pantothenic acid can heal the wounds faster. Although, more researches need to be done on this area, but combination of Vitamin B5 and Vitamin C can be very helpful to heal the wounds faster. Initial studies suggest that Pantothenic acid may help in the prevention and treatment of arthritis such as rheumatoid arthritis (RA) and Osteoarthritis. Lower levels of Pantothenic acid or Vitamin B5 in the blood can lead to arthritis.

One of the crucial health benefits of Pantothenic acid or Vitamin B5 is that this vitamin helps to reduce triglycerides levels in the blood. It is also helpful in lowering the levels of bad cholesterol or LDL and raising the levels of good cholesterol or HDL. Pantothenic acid is good for the patients of diabetes as well. In addition, Pantothenic acid is helpful in the treatment of various liver conditions. It has been used in many diseases and conditions such as asthma, attention deficit-hyperactivity disorder (ADHD), autism, cataracts, colitis, convulsions, cystitis and burning foot syndrome. It is also used in the treatment and prevention of  stress and anxiety, dizziness, streptomycin neurotoxicity, insomnia, low blood pressure, low blood sugar, diabetic nerve pain, Parkinson’s disease, PMS and chronic fatigue syndrome.

Pantothenic acid or Vitamin B5 is important for the fats production and then convert fats into usable energy. Pantothenic acid helps to change the structure and functions of proteins. Our body sometimes needs these changes of cell proteins. Vitamin B5 helps body in these chemicals reactions and thus regulates the important body functions.

Nutrient - Daily Amount Needed : 

5 mg for adults and 6 – 7 mg for women who are pregnant or lactating.

Children need 2 – 4 mg of pantothenic acid per day.

Fruit Sources: ( Avocado,  Black Currants,  Breadfruit,  Cantaloupe, Cherimoya,  Dates,  Gooseberries,  Grapefruit, Guava, Pomegranate,  Raspberries,  Starfruit,  Watermelon)

Vegetable Sources : (Broccoli,  Brussels Sprouts,  Butternut Squash, Cabbage, Carrot, Cauliflower,  Corn,  French Beans,  Mushrooms, Okra, Parsnip, Potatoes,  Pumpkin,  Spirulina, Spinach, Spaghetti Squash,  Squash – summer,  Squash – winter,  Sweet Potato)

Nut/Grain Sources: (Buckwheat,  Chestnuts,  Oats, Peanut,  Rye, Sunflower Seeds,  Walnut, Wheat – Durum,  Wheat – Hard Red, Wheat – Hard White)

Legume Sources: (Adzuki Beans, Black Eye Peas,  Edamame,  Lima Beans,  Mung Beans,  Soy Beans,  Split Peas)

Benefits of Pantothenic Acid

  • Pantothenic acid is used to treat respiratory disorders and heart problems.
  • It helps prevent early aging and promotes physical growth.
  • It helps lower the symptoms of diabetes, skin disorders, osteoarthritis, etc.
  • It is used to treat asthma and allergies. It helps alleviate the symptoms of asthma and allergy.
  • It works great for hair loss. It also offers smooth and glowing skin.
  • Vitamin B5 helps to strengthen your immune system. It thus lowers the chances of having various types of infections.
  • It also helps lower the symptoms of psychological stress and anxiety. It triggers the production of steroids, neurotransmitter in brain.
  • Pantothenic acid being an antioxidant vitamin, helps prevent various types of diseases and disorders. It ensures good health and it is required for proper functioning of each body part. It helps extract vital nutrients like fat, carbohydrates and proteins from the food ingested.
Pantothenic Acid DeficiencyBurning foot syndrome is one of the significant symptoms of pantothenic acid deficiency. Such vitamin deficiency usually exhibits symptoms like lack of feeling and intense pain in feet. Increased fatigue, insomnia and anemia can be experienced due to vitamin B5 deficiency. The deficiency may lead to vomiting, contraction of muscles and abnormal skin developments. Elderly people, pregnant women, people who follow wrong diet, athletes with increased nutritional requirements, people with chronic illnesses and people leading a stressful life may experience pantothenic acid deficiency.

Copper: How is this Metal So Beneficial for Our Health?

It”s no secret that metallic elements like iron and zinc are essential to human health. But did you know that our metabolisms also require a certain level of copper to maintain good health? The amount of copper found in the human body (50-120 milligrams) is tiny, but it plays a critical role in a variety of biochemical processes.

Copper forms part of at least 13 different enzymes, and its presence is needed for each if they are to function properly. These enzymes promote energy production, prevent anemia and bone disease, battle cell damage and assist in fetal and infant development.

Even though iron usually gets the nutritional spotlight, copper is necessary for the production of red blood cells. It also keeps your nervous and immune systems happy and your bones healthy.  It also helps form collagen, a key part of bones and connective tissue. Copper may also act as an antioxidant, getting rid of free radicals that can damages cells and DNA. Copper helps the body absorb iron, and your body needs copper to make energy. If you don’t get enough copper in your diet, it could lead to conditions such as osteoporosis and anemia. If you get too much, it’s poisonous.

Our body doesn’ t need much copper, and although many people may not get enough copper in their diet, it’ s rare to be truly deficient in copper. Signs of possible copper deficiency include anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count, irregular heartbeat, loss of pigment from the skin, and thyroid problems.

People who take high amounts of zinc, iron, or vitamin C may need more copper, but you should ask your health care provider before taking copper supplements. Too much copper can be dangerous.

Health Benefits of Copper in Diet

  • Promotes proper utilization of iron in the body.
  • Maintains bone health.
  • Reduces tissue damage caused by free radicals, helps maintain the health of the tissues.
  • Stimulates the production of the pigment called melanin.
  • Helps maintain normal functioning of the thyroid.
  • Protects the myelin sheath that surrounds the nerves.
  • Lack of copper in diet can lead to iron deficiency anemia, skin sores, frequent infections.
  • Copper deficiency can result in bone and joint problems, hair loss, discoloration of skin, fatigue.
  • Insufficient copper levels can cause frequent ruptures in blood vessels, high LDL and low HDL cholesterol, arrhythmia, breathing difficulty.

In human beings, hemoglobin is made up of iron and oxygen. Many animals have hemocyanin instead of hemoglobin. In hemocyanin, iron is replaced by copper; for example, in crustaceans (that is why their blood is blue). Thus copper is an important element in human and animal bodies.

Foods Rich in Copper:

Most fruits contain a small amount of copper, but kiwi fruit has a significant amount. (Avocado, Blackberries,  Dates,  Guava,  Kiwi Fruit,  Lychee,  Mango, Passion fruit,  Pomegranate)

Most vegetables have some copper, but Lima Beans have a significant amount.  (Amaranth leaves,  Artichoke, French Beans, Kale, Lima Beans Parsnip, Peas,  Potatoes,  Pumpkin,  Spirulina,  Squash – Winter,  Sweet Potato, Swiss Chard,  Taro)

Most nuts contain a trace amount of copper. (Brazil Nuts,  Buckwheat, Cashews, Chestnuts,  Filberts/Hazelnuts, Oats,  Sunflower Seeds,  Walnuts, Wheat – Durum,  Wheat – Hard Red)

Legume Sources of copper: (Adzuki Beans, Black Beans, Black Eye Peas , Fava Beans , Edamame , Garbanzo Beans , Kidney Beans, Lima Beans , Navy Beans, Pigeon Beans , Pinto Beans , Soy Beans, Winged Beans)

Recommendations

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for copper:

Infants

  • 0 – 6 months: 200 micrograms per day (mcg/day)
  • 7 – 12 months: 220 mcg/day

Children

  • 1 – 3 years: 340 mcg/day
  • 4 – 8 years: 440 mcg/day
  • 9 – 13 years: 700 mcg/day

Adolescents and Adults

  • Males and females age 14 – 18 years: 890 mcg/day
  • Males and females age 19 and older: 900 mcg/day

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate.

Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your health care provider which amount is best for you.

As with many things, the minerals in our diet must be regulated to be effective. In large amounts, copper can be toxic, but nutritionists argue that too little of this essential element can be just as unhealthy as too much. An optimal balance is necessary for optimal health! Scientists around the globe are actively researching copper’s important place in the body and its many benefits, so that we can continue to lead long, healthy lives.