Okay, now that we have gone over the most important macro minerals onto the trace minerals, which our bodies only need and relatively small amounts. As you will see the effects of many trace minerals are widespread throughout the body and, despite their small concentration have very big impacts. The first trace mineral I want to talk about is copper. Along with iron, copper is essential for the production and function of red blood cells. It also aids in maintaining blood vessels, nerves, the immune system in our bones. You can get copper from foods like oysters and shellfish, potatoes, beans, nuts, liver, kidneys, dark leafy greens and pepper.

The recommended daily intake for copper is around 900 micrograms per day for both men and women. And the probability that you have to supplement it is relatively low. Now while copper deficiency is rare, it can lead to anemia and osteoporosis. Symptoms of deficiency include diarrhea, weakness and skin sores in amounts greater than the upper tolerable limit. Copper can also be highly toxic, causing copper deposits to accumulate in the organs including the brain. Here symptoms of overconsumption include depression, irritability, nausea, vomiting, nervousness and pain in the joints and muscles