Form - Require fields in specific text formatting


I hope there's a way to do this, as it's frustrating with the limitations, but is there a way to make a Text or Contact List field on a form, require to be entered into a specific format? For example, I need the user to enter a valid email address, but both the Contact List and Text fields allow any garbage text to be entered and submitted. Same with Postal Code.

There really needs to be a simple 'Text Format' option for the fields like competing form solutions have (e.g. Name, Email, Date, Postal Code, etc.).

Also, if there is an Email field on the form, is there a way to copy that email address into the 'Send copy of form' email box? I can't find an easy way to do that, nor an easy to make that checkbox on by default.