During pregnancy, it’s crucial to pay close attention to what you consume to ensure you meet your daily nutritional needs. One often overlooked nutrient is foods containing copper. Why do we need copper during pregnancy?
Copper is an essential mineral necessary for human survival and is found in all body tissues. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscles.
Our bodies require small amounts of copper to function properly. Copper plays a vital role in several bodily functions, including:
- Red blood cell production
- Regulation of heart rate and blood pressure
- Iron absorption
- Prevention of prostatitis, or inflammation of the prostate
- Development and maintenance of bones, connective tissue, and organs such as the brain and heart
- Activation of the immune system
We can only get copper from our diet because the body cannot produce it on its own.
So, what are the benefits of copper for pregnant women? What copper-rich foods are safe for pregnant women to consume? Here’s a look.
List of Foods Containing Copper
Source: Freepik
1. Lobster
If you are pregnant, you may have heard that you should avoid seafood orseafood.Most typesseafoodSeafood, including crab and lobster, is safe to consume during pregnancy. Seafood to avoid includes fish high in mercury, such as shark or swordfish.
Lobster meat is low in fat, high in protein, and contains many vitamins and minerals, including selenium and vitamin B12. Lobster is also an excellent source of copper. Per 145 g of lobster meat contains 2.25 mg of copper.
2. Oysters
Eating oysters during pregnancy is safe and healthy. However, mothers should avoid consuming raw oysters, as they can contain bacteria that are harmful to both mother and baby.
Pregnancy weakens our immune system. When the immune system is weakened, mothers become more susceptible to illnesses such as food poisoning after consuming raw or undercooked foods containing bacteria.
Oysters are low in calories and high in essential nutrients like zinc, selenium, and vitamin B12. They also contain a significant amount of copper, containing 7.6 mg per 100 grams.
3. Beef Liver
Beef liver contains good amounts of many essential nutrients, including vitamin B12, vitamin A, riboflavin (B2), folate (B9), iron, and choline. It’s also an excellent source of copper. One piece, or about 67 grams, of beef liver contains 10.3 mg of copper.
However, liver contains high doses of vitamin A. Therefore, it’s recommended that mothers only consume half a portion (or 1.5 ounces) once or twice a month as a safe limit for babies.
4. Dark Chocolate
Dark chocolate contains higher amounts of cocoa solids than milk chocolate and is also a good source of antioxidants and fiber.
In terms of nutritional value, the darker the chocolate, the better. For example, 70-85% dark chocolate contains 1,766 mg of copper, while 60-69% dark chocolate contains 1,248 mg per 100 grams.
Mothers can consume chocolate, especially dark chocolate, in light to moderate amounts during pregnancy. Its benefits are numerous, including possibly lowering blood pressure, reducing the risk of certain complications, and improving blood flow to both the baby and mother.
5. Know
A good source of protein and calcium for pregnant women, tofu contains 398 mg of copper per 100-gram serving. It’s rich in all essential nutrients and safe to consume during pregnancy.
This food is high in iron, protein, and a good source of unsaturated fats. Furthermore, tofu is low in calories, which can help with weight management.
6. Potatoes
A medium-sized potato contains about 610 mg of copper per potato, whether baked, boiled, or fried. Potatoes are also a good source of folic acid, which is crucial during pregnancy because it reduces the risk of brain and spinal abnormalities in babies.
7. Sunflower Seeds
Seeds are high in copper, including sunflower seeds, which contain 519 micrograms per ounce. Sunflower seeds can be a healthy and nutritious snack during pregnancy.
However, some commercially available sunflower seed products contain high amounts of added salt. Therefore, it’s best to avoid excessive consumption.
8. Mushrooms
Mushrooms are a source of important nutrients, including copper. For example, cooked shiitake mushrooms contain 1,152 mg of copper.
Remember that mushroom dishes are safe to consume during pregnancy as long as they are washed and cooked thoroughly. Mushrooms offer numerous nutritional benefits for health and pregnancy, as they are a rich source of B vitamins, minerals, and vitamin D.
9. Avocado
Avocados top the list of copper-rich fruits that are safe for pregnant women. One avocado contains about 0.4 mg of copper.
This fruit is rich in unsaturated fats and fiber, and is nutrient-dense, helping you feel fuller for longer. Avocados also help maintain healthy blood pressure levels during pregnancy.
10. Cashew Nuts
A handful of cashews, or about 18, can meet an adult’s daily copper requirement of approximately 622 mg. Therefore, cashews are a food rich in copper.
Cashews are also a source of vitamin K. Vitamin K is very important for pregnant women because it contributes to blood clotting and helps maintain stable blood pressure levels.
Another major benefit is reducing the likelihood of vitamin K deficiency in the fetus, bleeding disorders, and hemorrhagic diseases that can affect newborns.
Why is Copper Important for Pregnant Women?
Source: Freepik
Along with iron, copper is essential for the formation of red blood cells. Red blood cell production is especially important during pregnancy, as blood volume increases by approximately 30 to 50 percent.
Red blood cells contain hemoglobin, an iron-rich protein that carries oxygen from the lungs throughout the body. Our bodies need about twice as much iron to make hemoglobin as they did before the increase in blood volume.
Copper also has other important functions for mothers. Adequate copper intake improves the body’s ability to repair tissue and break down sugar.
Copper not only affects the mother, but also benefits fetal development. Copper helps form the baby’s heart, blood vessels, skeletal system, and nervous system in the womb.
How Much Copper Do Pregnant Women Need?
Source: Freepik
During pregnancy, you will need more copper than before you were pregnant. According to the European Food Safety Authority (EFSA), increased copper intake is necessary to cover the copper used by the fetus and placenta during pregnancy and in anticipation of breastfeeding.
For breastfeeding mothers, daily copper requirements must also be increased to cover copper lost through breast milk.
Pregnant and breastfeeding women aged 18 and under need 1,000 micrograms of copper per day, while pregnant and breastfeeding women aged 19 and over need 1,300 mcg per day.
Is Copper Supplementation Necessary?
Source: Freepik
If you eat a healthy and varied diet, you’ll likely get enough copper during pregnancy and won’t need to take supplements. However, if your daily diet doesn’t include copper-rich foods, simply take a prenatal vitamin. Good prenatal vitamins usually contain adequate amounts of copper.
However, it’s important to remember that it’s possible to get too much copper from both food and supplements, so consult your doctor before taking any additional supplements.
Women of childbearing age can develop a copper deficiency. If blood tests indicate that your body isn’t getting enough copper, your doctor may recommend taking supplements.
Copper supplements are available in pill and capsule form. Copper supplements can also be administered intravenously or through a vein.
It’s important to note that mothers should not take copper supplements and zinc supplements at the same time. These supplements should be taken at least two hours apart.
The Impact of Copper Deficiency on Pregnant Women and the Fetus
Source: Freepik
Copper deficiency in pregnant women can be very dangerous because it can reduce red blood cell production.
A low red blood cell count makes it harder for oxygen to be delivered throughout the body, which can cause symptoms such as excessive fatigue.
This can also lead to anemia. If left untreated, anemia can progress to severe anemia. Untreated severe anemia, especially during the first two trimesters of pregnancy, can increase the risk of:
- Poor fetal growth
- Infection
- Premature birth
- Babies with low birth weight
- Required blood transfusion during labor
- Postpartum depression
According to a study conducted in 2004, copper deficiency in pregnancy is associated with congenital anomalies, impaired cognitive and behavioral function, and perinatal death.
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Pregnant women, let’s consume foods containing copper, as listed above, to reduce the risk of negative effects on your unborn baby. We hope this information is helpful!
Republished with permission from theAsianParent Indonesia
