Afraid of getting rusty?
New research suggests increasing your dietary intake of a certain metal could give your brain a serious boost and might even help fend off cognitive decline as you age.
But beware — too much can turn toxic. Luckily, Hebei Medical University think they’ve found the sweet spot.
In the study, researchers analyzed diet and health data collected from 2,420 Americans ages 60 and older over a four year period.
They found those who consumed more copper in their daily diet scored significantly higher on cognitive tests than those with lower intake.
The results held steady even after the team accounting for factors like age, sex, alcohol use and heart disease. The benefits appeared to be even greater for participants who’d previously suffered a stroke.
“Dietary copper is crucial for brain health,” declared Professor Weiai Jia, the lead researcher of the study.
Copper is a naturally occurring element and an essential nutrient the body needs for several functions.
In their analysis, the scientists speculated that its brain benefits may come from copper’s role in regulating neurotransmitters linked to learning, memory and alertness.
Past research also shows copper helps generate energy in brain cells, protects them from damage and boosts communication between neurons.
But there’s a catch: Too much copper doesn’t add extra benefits — it can actually do more harm than good.
“Though copper is necessary for proper functioning of the brain, and deficiencies can lead to neurological disorders, excessive copper can be toxic, leading to oxidative stress and neurodegeneration,” the researchers wrote.
This damage can disrupt brain function and contribute to the development of chronic health problems like Alzheimer’s, Parkinson’s and Wilson’s disease.
Upon further analysis, the scientists found that 1.22 milligrams of dietary copper daily is enough to support your brain health and ward off cognitive decline without going overboard.
The implications are significant, especially since research shows nearly 10% of U.S. adults aged 65 and older have dementia, with another 22% experiencing mild cognitive impairment. And those numbers are expected to rise in the coming years.
Still, the researchers cautioned that additional long-term studies are needed to confirm their findings.
Want to boost your copper intake? Your body can’t make it on its own, so you’ve got to get it from your diet.
Supplements are one option, but the mineral is also packed into a wide range of foods.
Top sources of copper:
- Shellfish, like oysters and crap
- Organ meats, especially beef liver
Other ways to get copper:
- Nuts
- Seeds
- Shiitake mushrooms
- Dried fruits
- Beans
- Dark chocolate
- Whole grains
- Leafy greens like spinach and kale
An added bonus: Copper does way more than just support your brain health. It’s key for energy production, making red blood cells, absorbing iron, and keeping your immune system in top shape.
Copper also helps maintain healthy blood vessels, nerves and bones — plus it’s essential for producing collagen and connective tissue.
English (US) ·