This nutrient is only needed in tiny amounts, yet it’s vital to get enough to stay healthy. Copper acts as an antioxidant so plays a role in protecting cells from oxidative damage. It also helps to produce energy in the body and supports the immune and nervous systems to work normally. It’s needed for normal iron transport and even has a role in maintaining normal skin, connective tissue and hair colour. Shellfish, including clams, cockles, crabmeat, crayfish, langoustine, lobster and oysters, are a particularly rich source of copper. But octopus and squid are also rich in this nutrient, while anchovies, mussels and king prawns contain useful amounts.

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