what is copper?
copper is a trace mineral needed by the body in small amounts, playing a supporting role in a number of important processes. it's found in a range of foods, including sesame seeds, shellfish, nuts and wholegrains.
its role in the body
copper contributes to normal energy yielding metabolism, the normal function of the immune system, normal connective tissue formation, and the maintenance of normal skin and hair pigmentation. it also plays a role, alongside iron, in the normal transport of iron in the body, and contributes to the protection of cells from oxidative stress. because copper and iron work together in several processes, including in the formation of red blood cells, a varied diet that includes both is generally a sensible approach.
good dietary sources
- sesame seeds and other seeds
- shellfish, particularly crab and lobster
- nuts, including cashews and hazelnuts
- wholegrains and dark chocolate
things to consider
copper deficiency is uncommon in people eating a varied diet, but it can occur alongside conditions that affect absorption, or with very high, prolonged zinc supplementation, since zinc and copper compete for absorption in the body. on the other end, excess copper intake, usually from supplements rather than food, can be harmful, and people with certain genetic conditions affecting copper metabolism need specific medical guidance around copper intake. for most people, getting copper through whole foods like sesame seeds, as part of a varied diet, is a straightforward and low risk approach without the need for supplementation.
the takeaway
copper is a less discussed but genuinely important trace mineral, supporting energy metabolism, immune function and iron transport, and sesame seeds are a convenient everyday source within a balanced diet.