Boost brain health after 60 with copper. Find out which foods are rich in copper and how much you need daily.

As we age, taking care of our brain health becomes more important than ever. Longevity and cognitive function are now at the forefront of wellness, with various factors influencing brain performance. From HIIT workouts to environmental factors like thermostat settings, and even the speed at which we speak, there are several ways to boost cognitive health. However, one of the simplest yet most effective ways to protect your brain is by eating the right vitamins and minerals. Among these, copper stands out as an essential mineral that can make a significant difference in your brain health.

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Copper and Cognitive Performance

Copper is a vital mineral that plays a crucial role in maintaining various bodily functions, including skin health, immunity, and the production of healthy red blood cells. It is naturally found in the Earth’s soil, but since our bodies cannot produce it on their own, we need to get it through our diet. Studies have shown that copper can help keep your brain sharp, particularly in older adults.

According to a recent study published in the Nature journal, researchers evaluated the health and diet of over 2,400 U.S. adults aged 60 and older. The results were clear: those who consumed higher amounts of copper daily consistently scored better on cognitive exams compared to their peers who had lower copper intake.

How Copper Benefits the Brain

What’s even more interesting is that the findings remained consistent after adjusting for various factors like age, gender, race, smoking habits, alcohol consumption, and health conditions such as hypertension and diabetes. Moreover, stroke patients showed a significant improvement in their cognitive performance with elevated copper intake.

As the study’s authors noted, “This aligns with growing evidence that copper has a significant impact on brain health and disease.”

How Much Copper Should You Consume?

For adults over 60, the researchers recommend aiming for 1.22 milligrams of copper per day to support brain health. However, beyond this amount, the benefits begin to level off. The study found that consuming more than 1.22 milligrams of copper per day did not result in further improvement in cognitive scores. In fact, once copper intake surpassed a certain threshold, the correlation with cognitive performance became statistically insignificant.

The Risks of Too Much Copper

While copper is essential for brain function, it’s crucial to monitor your intake, as excessive amounts can be harmful. Although copper toxicity is rare in healthy individuals, it can occur and has been linked to an increased risk of Alzheimer’s disease. The symptoms of copper toxicity include:

• Liver damage

• Abdominal pain

• Cramps

• Nausea

• Diarrhea

• Vomiting

The key is moderation. Copper is necessary for brain function, but too much can lead to oxidative stress and neurodegeneration.

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Top Copper-Rich Foods to Add to Your Diet

If you’re looking to increase your copper intake, you’ll be happy to know that many of your favorite foods are rich in this essential mineral. According to the National Institutes of Health (NIH), the following foods are the best sources of copper:

• Beef liver (3 oz): 1,378% of the daily value (DV)

• Oysters (3 oz): 539% DV

• Potato (1 medium, skin on): 75% DV

• Shiitake mushrooms (1/2 cup): 72% DV

• Cashews (1 oz): 70% DV

• Dungeness crab (3 oz): 69% DV

• Sunflower seeds (1/4 cup): 68% DV

• Dark chocolate (1 oz): 56% DV

• Tofu (1/2 cup): 53% DV

• Chickpeas (1/2 cup): 32% DV

• Salmon (3 oz): 30% DV

• Avocado (1/2 cup): 24% DV

• Figs (1/2 cup): 24% DV

• Spinach (1/2 cup): 17% DV

These foods are not only delicious but also packed with copper to help support your cognitive health.

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Should You Take Supplements?

If you suspect you have a copper deficiency, or if you’re struggling to get enough from your diet, your doctor may recommend a multivitamin or mineral supplement that contains copper. However, it’s important to consult with a healthcare professional before taking supplements, as excessive copper can have adverse effects on your health.

By incorporating more copper-rich foods into your diet, you can help support your brain health and protect it as you age. Remember, moderation is key, so aim for the recommended daily intake of 1.22 milligrams to reap the cognitive benefits without overdoing it. Taking care of your brain through proper nutrition can go a long way in preserving your mental clarity and overall well-being as you age.