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Copper Rich Foods And Why You Need It

Copper is a naturally occurring element that is essential for many bodily functions. It is found in many foods – there is even a track record of drinking water – which makes it easy to get enough of your food.

Minerals are needed for energy production, maintenance of blood vessels, and support for your immune system. Copper is also available as a supplement itself or included in multivitamins, although most people get enough of it with food.

Because our bodies naturally absorb any excess copper we need, copper poisoning is rare. In these cases, too much copper causes stomach pain, severe thirst, and diarrhea.

Why You Need Copper?

Our bodies cannot produce copper independently, so we need to get minerals from our diet. The demand for copper increases with age, but on average, adults should receive 900 micrograms of minerals daily.

Maintaining adequate copper levels in your diet helps to support:

Your Immune System

Low copper levels are associated with a weakened immune system, which can reduce your body’s ability to fight infections.

Copper also supports your immune system as an antioxidant. In this role, minerals bind free radicals to our body, preventing them from damaging our cells. Free radicals accumulate in our bodies in response to aging and lifestyle. Over time, high rates are associated with chronic diseases such as diabetes, arthritis, and heart disease.

Tissue Maintenance

Our bodies need copper to produce certain enzymes that are responsible for making connective tissue in our veins, muscles, and heart. These enzymes are also involved in maintaining the strong structure of blood vessels and supporting bone formation.

Life of Understanding

Your brain has some high levels of copper in your body. It uses minerals in many sensory processes. Studies show that copper helps bring oxygen to your brain and fights free cell damage. It is also necessary for the production of enzymes that regulate the functioning of the nervous system. This function also includes controlling your stress response and amines of food that lowers food into energy.

Copper-rich foods

Copper is found in a variety of foods that are suitable for any meal, making it easy to get your recommended daily dose. These eight foods are very rich in minerals.

Beef Liver

Beef liver contains a large amount of copper in each meal. Whether frozen or fried, a 4-ounce serving contains 16,070 micrograms, which is more than 18 times the daily value. It is so rich in copper that sources recommend eating it only once a week to avoid toxic symptoms. Chicken liver is a good alternative to 566 micrograms, 62% of your daily value.


Cooked oysters, such as smoked or smoked bowls, have a very high copper value of 4,800 micrograms per 100-gram serving – raw oysters contain about half that amount. If you are not an oyster lover, you can find much of your daily necessity of copper in many kinds of seafood. For example, for a 100-gram serving, cooked crab contains 663 micrograms, and smoked salmon contains 228 micrograms of copper.


Like high-protein vegetables, mushrooms are a good source of many essential nutrients, including copper. Green shiitake mushrooms, from East Asian cuisine, come with 20% of your copper requirement per cup. However, when cooked, this content rises to 1,152 micrograms, 128% of your daily needs. Other species such as oysters, portobello, or button mushrooms contain similar levels.

Cashew nuts

A handful of cashew nuts can supply almost all of your working copper per day at 622 micrograms per ounce, approximately 18 nuts. You can eat raw cakes, put them in hot and cold containers alike, or coat them overnight to use as a base for non-dairy, cheese, and dip-free spreads.

Sunflower Seeds

Many grains have high copper content, including sunflower seeds, and it’s amazing at 519 micrograms per ounce. Some sunflower seed products have a lot of extra salt, however, so check the labels and measure your components to reduce the health risks associated with high sodium diets.


The medium-baked potatoes contain about 610 micrograms of copper per serving, whether cooked, fried, or fried. While bringing a small amount of copper to the table, sweet potatoes are a dense source of mineral nutrients, at 120 micrograms of equal supply.

Dark Chocolate

While you should balance your sugar and calorie intake, self-medication in a dark chocolate bar can meet your daily copper requirement.

When it comes to nutritious chocolate intake, black is better. In a 100-gram bar, 70-85% black chocolate contains 1,766 micrograms of copper and 60-69% dark chocolate contains 1,248 micrograms. While very small, milk chocolate still has 491 micrograms of the same function.


Tofu is a major source of protein and other nutrients – such as calcium – which are often deficient in plant-based foods. At 398 micrograms of copper per 100-gram, and adds about 44% of your daily recommendation of copper.


Spirulina is a powdered food supplement made from cyanobacteria or blue-green algae. Once swallowed by the ancient Aztecs, it re-sank as a healthy food after being successfully used as a dietary supplement for astronauts on NASA space missions.

Chickpeas, and Spirulina are highly nutritious. A single tablespoon (grams) contains only 20 calories but packs 4 grams of protein, 25% of RDI for vitamin B2 (riboflavin), 17% of RDI for vitamin B1 (thiamine), and about 11% for RDI. The same amount of iron provides 44% RDI for copper.

Spirulina is often mixed with water as a green drink. However, if you don’t like its unusual taste, you can combine it with stock, smoothies, or cereals to disguise the taste.


Lobsters are huge, muscular shellfish that live on the beach. Their juicy meat makes them a popular addition to soups and biscuits, although these can only be served on their own.

Lobster meats are low in fat, high in protein, and loaded with vitamins and minerals, including selenium and vitamin B12. It is also a great source of copper. In fact, a 3-ounce (85-gram) serving of lobster contains an unprecedented 178% RDI.

Interestingly, even though the fat is low, lobster also has a lot of cholesterol. However, dietary cholesterol has very little effect on blood cholesterol levels in most people, so lobster should not be a concern.

Leafy vegetables

Leafy vegetables like spinach, cal, and Swiss chard are extremely healthy and proud to be nutritious like fiber, vitamin K, calcium, magnesium, and a minimum number of calories folate. Many leafy vegetables have copper in the form of copper

For example, cooked Swiss chard provides 33% RDI for copper in a single cup (173 grams). Other vegetables have the same amount, one cup (180 g) of cooked spinach also has 33% RDI.

These greens can be enjoyed raw in a salad, cooked in a stew, or added to most meals to enhance both their nutritional and copper content.


Are potatoes high in copper?

A medium-sized baked potato contains about 610 micrograms of copper per serving, whether served baked, mashed or fried. While bringing a bit less copper to the table, sweet potatoes are a nutrient-dense source of the mineral as well, at 120 micrograms for a similar-sized serving.

Does banana have copper?

Vitamin B6: 33% of the RDI. Vitamin C: 11% of the RDI. Magnesium: 8% of the RDI. Copper: 10% of the RDI.


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