Can copper keep your mind sharp? Here’s what a new study says

Diet tips: The study confirmed that cognition in people with a history of stroke improved when copper intake reached about 1.2-1.6 mg per day. Include copper-rich foods like sesame seeds, chickpeas, dark chocolate, quinoa etc in your daily diet (Images: Canva)

Did you know that your body only needs a tiny amount of copper: each day about 1.2 mg. But this small amount plays a huge role in keeping your brain sharp as you age. From helping you communicate efficiently to defending oxidative stress, memory and mental clarity, copper offers several cognitive benefits. Plus, you don’t need supplements. Just a handful of nuts, a bowl of lentils, or a sprinkling of seeds to meet your daily needs.

According to a recent analysis, published in the Nature Scientific Reports, using data from 2,420 older Americans, copper, a trace micronutrients often overlooked, helps support cognitive vitality. The findings reveal an optimal daily copper intake threshold: Too little impairs brain performance, while greater amounts offer no additional benefit.

The study confirmed that cognition in people with a history of stroke improved when copper intake reached about 1.2-1.6 mg per day. Beyond this inverted L-shaped threshold, no further gains were observed.

Also read | Diet guide: Here's how much nutrition you need according to your age

Here are 6 copper-rich foods to nourish your mind:

• Roasted cashew and almonds: A handful of cashews or almonds gives about 0.5 mg of copper and healthy fats. Daily consumption is good for both nutrient boost and mental lift.

• Sunflower and sesame seeds: Seeds are a part of a healthy diet. Sesame or sunflower seeds can be easily sprinkled on salads or porridge. These add up to 0.4 mg copper and lens a good texture to any meal.

• Cooked lentils and chickpeas: Legumes such as lentils or chickpeas provide proper nourishment. They contain about 0.3-0.4 mg copper per cooked cup. Plus, they are also rich in fibre and plant protein.

• Dark chocolate (70 percent cocoa): Just a small square of high-cocoa dark chocolate offers copper and flavonoids. Each occasionally has a tasty mood booster.

• Whole grains like quinoa or barley: Cooked quinoa and barley contain around 0.2 mg of copper per serving. They complement legumes and build a satisfying plate.

• Dark leafy greens like spinach: Cooked spinach gives modest copper, about 0.2 mg per cup. It also provides iron, vitamins, and antioxidants phytonutrients to protect neural cells.