If you think you might be suffering from zinc deficiency, and you want to improve your levels quickly, you may consider taking an all-natural supplement. Supplements generally contain several forms of zinc, including zinc acetate, zinc gluconate, and zinc sulfate.
Copper is an essential mineral required by the body for bone and connective tissue production, and for coding specific enzymes that range in function from eliminating free radicals to producing melanin. A deficiency in copper can lead to osteoporosis, joint pain, lowered immunity. Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can lead to depression, schizophrenia, hypertension, senility, and insomnia in the long term. Copper in large amounts can even be poisonous. The stomach needs to be acidic in order to absorb copper and thus antacids interfere with the absorption of copper, as do milk and egg proteins. The current DV for copper is 2mg. Below is a list of high copper foods, for more, see the lists of high copper foods by nutrient density, and copper rich foods.
Copper is essential for the absorption of iron, anemia.
Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia.
Too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. Iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body.
High iron foods include, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, spinach and dark chocolate.