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Copper is a trace mineral needed to keep our immune system healthy, as well as blood vessels, and bones. Together with iron it forms red blood cells. The recommended intake for iron is 900mcg with upper limit (UL) of 10,000mcg. Deficiency and toxicity are rare.
Copper is best absorbed from animal protein foods: and is found less in fruits and vegetables but moreso in whole grains like pasta and bread. Best foods are cocoa, seeds, meats, nuts(cashews, almonds), mushrooms, legumes, and hard cheeses. Other good foods to eat include bananas, oysters, clams, potatoes, dark leafy greens, and black pepper.
Copper stimulates the immune system to fight infections, to repair injured tissues, and to promote healing. Copper also helps to neutralize "free-radicals", which can cause severe damage to cells.(1)
For supplements, best absorption is in copper gluconate, sulfate, or carbonate.
Excessive intakes of zinc, 150mg+ daily, or vitamin C, 1500mg+ daily, can lessen the absorption of copper. And, simple sugars(fructose, sucrose) can inhibit absorption.
Low levels of copper can be associated with high cholesterol, high blood pressure, anemia, low body temperature, bone fractures, osteoporosis, loss of skin pigmentation, and thyroid problems. Too much or too little can also affect brain tissue.
Source(1) - Wiki
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