Copper

Copper works as an important part of many enzymes—for example, it acts with iron to form hemoglobin. It also aids in forming collagen, a protein that gives strength and support to bones, teeth, muscle, cartilage, and blood vessels. As part of many important enzymes, it is involved in the nervous system, energy release, and immune system.

Copper occurs mostly in unprocessed foods. Good sources include organ meats, seafood, nuts, and seeds. Some foods that are consumed in substantial quantities, such as milk, tea, chicken, and potatoes, also contain the nutrient, but at lower levels.

Copper deficiency is rare, but marginal deficiencies do occur. Single doses of copper only four times the recommended level can cause vomiting and nervous system disorders.