copper — vital to your health — is found in a variety of foods, from meat to vegetables.
copper is a mineral that your body needs in small amounts to stay healthy.
it uses copper to form red blood cells, bones, connective tissue, and some important enzymes.
copper is also involved in the processing of cholesterol, the normal functioning of the immune system, and the growth and development of infants in the womb (1).
while it only requires a small amount, it's an essential mineral – which means you have to get it from your diet because your body can't produce it on its own.
adults are recommended to consume 900 mcg of copper per day.
however, if you're pregnant or nursing, you should be a little more — 1 mg or 1.3 mg per day, respectively.
there are 8 foods with high copper content.
1. Liver
internal organs – such as the liver – are very nutritious.
They provide a large number of multiple nutrients, including vitamin B12, vitamin A, riboflavin (B2), folic acid (B9), iron, and choline (2).
the liver is also an excellent source of copper.
In fact, one tablet (67 grams) of calf liver can give you 10.3 mg of copper – up to 1,144% of your daily reference intake (RDI). (3) .
to add flavor and flavor to the liver, try frying with onions or mixing it into hamburger patties and stews.
However, large amounts of vitamin A in the liver can harm unborn babies. Therefore, pregnant women should avoid foods that are extremely high in vitamin A, including the liver (4).
Summary: The liver is nutrient-rich meat. A single slice of calf liver has more than 11 times the RDI of copper and plenty of other important nutrients.
2. Oysters
oysters are a type of shellfish that is often considered a delicacy. depending on your preference, they can be cooked or eaten raw.
THIS SEAFOOD IS LOW IN CALORIES AND RICH IN MANY ESSENTIAL NUTRIENTS SUCH AS ZINC, SELENIUM, AND VITAMIN B12.
In addition, oysters are a good source of copper, providing 7.6 mg of copper per 3.5 ounces (100 grams), or 844% of RDI (5).
you may be worried about eating oysters and other shellfish because they are high in cholesterol.
however, unless you have some sort of rare genetic disorder, dietary cholesterol in foods such as oysters is unlikely to significantly raise cholesterol levels in the blood (6).
it is important to note that excessive dietary intake of zinc interferes with copper absorption, and because oysters are also high in zinc, containing 154 mg per 100 grams, this may interfere with copper absorption (7).
also, keep in mind that raw oysters do carry a risk of food poisoning, so they are not recommended for pregnant women or people with compromised immune systems (8).
Summary: 8.5 times more copper per 3.5 ounces (100 grams) of oysters than RDI. This low-calorie shellfish is also rich in zinc, selenium, and vitamin B12.
3. Spirulina
spirulina is a powdered food supplement made from cyanobacteria or cyanobacteria.
once consumed by the ancient Aztecs, it was once again a healthy food after NASA successfully used it as a dietary supplement for astronauts on space missions (9, 10).
In grams, spirulina is rich in nutrients. One tablespoon (7 grams) contains only 20 calories but contains 4 grams of protein, 25% vitamin B2 (riboflavin) RDI, 17% vitamin B1 (thiamine), and approximately 11% iron (11).
THE SAME AMOUNT OF COPPER PROVIDES 44% OF THE RDI.
spirulina is usually mixed with water to make a green drink. however, if you don't like its unusual taste, you can add it to broth, smoothies, or cereal to disguise the taste.
Summary: spirulina is a dry supplement made from blue-green algae that are rich in nutrients — one tablespoon (7 grams) can meet nearly half of your daily copper needs.
4. Shiitake mushrooms
Shiitake mushroom is an edible mushroom native to East Asia with a rich umami flavor.
Four dried shiitake mushrooms (15 g) provide 44 calories, 2 g of fiber, and multiple nutrients including selenium, manganese, zinc, folic acid, and vitamins B1, B5, B6, and D(12).
THIS SECTION ALSO ELIMINATED AN IMPRESSIVE 89% OF COPPER RDI.
Summary: a handful of dried shiitake mushrooms can meet almost all your daily needs for coppercopper needs. they are also rich in other important nutrients.
5. Nuts and seeds
nuts and seeds are tiny energy sources of nutrients.
they are rich in fiber, protein, and healthy fats, as well as a variety of other nutrients.
although different nuts and seeds contain different nutrients, many contain large amounts of copper.
For example, 1 ounce (28 grams) of almonds or cashew nuts has 33% and 67% of the RDI (13, 14), respectively.
In addition, one tablespoon (9 grams) of sesame seeds contains 44% RDI (15).
you can enjoy nuts and seeds as a stand-alone snack, or you can put them on salad or toast into bread or casserole dish.
Summary: nuts and seeds — especially almonds, cashews, and sesame seeds — are good sources of copper. what's more, they're rich in fiber, protein, and healthy fats.
6. Lobster
Lobsters are large, muscular shellfish that live on the ocean floor.
their juicy meat makes them a popular addition to soups and broths, although they can also be simply eaten alone.
LOBSTER MEAT IS LOW IN FAT, HIGH IN PROTEIN, AND RICH IN VITAMINS AND MINERALS, INCLUDING SELENIUM AND VITAMIN B12.
it is also an excellent source of copper.
In fact, a 3-ounce (85 grams) serving of lobster contains a staggering 178% RDI (16).
interestingly, lobsters, while low in fat, are also high in cholesterol.
however, dietary cholesterol has little effect on most people's blood cholesterol levels, so what is in lobster should not be an issue (17).
Summary: Lobster is delicious seafood with low fat and high protein content, and is an excellent source of copper, providing 178% RDI per 3 ounces (85 grams) serving of lobster.
7. Green leafy vegetables
GREEN LEAFY GREENS SUCH AS SPINACH, KALE, AND SWISS BEETS ARE VERY HEALTHY, CONTAINING NUTRIENTS SUCH AS FIBER, VITAMIN K, CALCIUM, MAGNESIUM, AND FOLIC ACID, AND ARE VERY FEW CALORIES.
many leafy green vegetables contain large amounts of copper.
For example, cooked Swiss beets provide 33% RDI copper (18) in a single cup (173 grams).
Other vegetables are similar in content, with a cup (180 grams) of cooked spinach also containing 33% RDI(19).
these vegetables can be eaten raw in salads, cooked in stews, or added as a side dish for most foods to increase their nutrient and copper content.
Summary: green leafy vegetables like swiss beets and spinach are very nutritious and can increase the copper content in your diet.
8. Dark chocolate
dark chocolate contains more cocoa solids than regular chocolate — and less milk and sugar.
dark chocolate contains antioxidants, fiber, and a variety of nutrients.
For example, a 3.5-ounce (100-gram) piece of dark chocolate— containing 70-85 percent cocoa solids — provides 11 grams of fiber, 98 percent manganese RDI, and 67 percent iron RDI (20).
THE SAME BAR ALSO CONTAINS 200% COPPER RDI.
What's more, the use of dark chocolate as part of a balanced diet has been linked to improving several heart disease risk factors (21, 22, 23).
however, be careful not to overdose on dark chocolate. it is still a high-calorie food rich in fat and potential sugar.
Summary: Dark chocolate is a sweet tooth that contains a variety of beneficial nutrients, including copper. just one gold bar can double your daily copper needs.
Bottom line
copper — vital to your health — is found in a variety of foods, from meat to vegetables.
particularly good sources include oysters, nuts, seeds, shiitake mushrooms, lobsters, livers, leafy greens, and dark chocolate.
to avoid deficiencies, be sure to include a variety of these sources in your diet.