Copper, unlike most other heavy metals, is an essential trace element for the human body. It is a cofactor in several enzymes, including some that are essential for the absorption of iron, building red blood cells, and connective tissues like collagen.
It is an essential trace element like iodine and iron as our body doesn't produce copper on its own. As a result, we must get the mineral either from our diet or from supplements.
According to NIH, the amount of daily recommended value of copper for humans depends on factors like age, life stage and gender. The following is a guideline for the recommended intakes by age groups:
The following are 20 foods high in copper that you need to include in your diet:
Beef liver has the most copper of all the food. The concentration is so high that it is recommended to eat organ meats only once a week to avoid toxicity symptoms. A single serving of organ meats contains 18 times the daily recommended value in humans.
If you don't eat beef, the closest alternative is chicken liver which provides 62% of the daily value. In addition to copper, organ meats like liver and kidneys usually have high concentrations of vitamin A. This concentration can harm unborn babies so pregnant women should avoid such meats.
In terms of copper concentration, a close second to organ meats is Shellfish like oysters, mussels, and crabs. These can be served raw or cooked based on the preference. They are also high in other trace elements like zinc, which is known to affect the efficiency of copper absorption.
Since the consumption of raw oysters might lead to poisoning, it is not recommended for pregnant women and immune-deficient patients. The high cholesterol content in shellfish might be another concern; however, the cholesterol found in seafood is unlikely to raise our blood cholesterol levels.
Cocoa beans, the main ingredient in dark chocolate, contain a considerable amount of copper. However, the copper content in dark chocolate varies depending on the cocoa concentration. Generally, the higher the cocoa content, the more copper it contains. Dark chocolate with 70-85% cocoa solids can provide around 0.8-1.2 milligrams of copper per 100 grams.
While this may seem relatively low compared to other copper-rich foods, such as oysters and organ meats, it is a feasible source of copper that can be safely consumed by pregnant women or people following a plant-based diet.
Potatoes are yet another rich source of copper. Consumed, whether baked, mashed, or fried, potatoes can be an important food to incorporate into your diet. This is a good option for people following a specific diet.
Boiling potatoes with the skin on can help retain more copper, as it is concentrated in the skin. However, peeling and discarding the skin can significantly reduce the copper content.
Mushrooms are known to accumulate copper from the soil as they grow. The copper content in mushrooms can vary depending on the species and growing conditions. Generally, edible mushrooms such as shiitake, oyster, and white button mushrooms contain moderate to high levels of copper.
Since one serving has about 72% of the total daily recommended value, these can serve as an important source of this mineral in the diet. Mushrooms are also easily available and affordable which adds to their allure as the source of copper.
In addition to being high in fiber and protein, nuts and seeds are also considered an important food for copper. A handful of cashews can provide approximately 30% of the recommended daily intake of copper.
One of the best sources of copper among nuts and seeds is cashews. However, almonds, walnuts, and pistachios are also rich in copper. In the case of seeds, pumpkin seeds are the popular options but you can also go for sesame seeds, flaxseeds, and sunflower seeds based on your preference.
if you're not a fan of seafood or organ meat, turkey meat can be your hook for a copper-rich diet. Simmered turkey meat contains 588 mcg of copper in one serving, which is 65% of the recommended value.
Turkey meat is lean meat, which is a good source of protein as well. Thus, make sure to incorporate slow-cooked turkey recipes into your dinner routine for a nutritious and delicious meal.
Tofu, a popular plant-based protein, also contains essential minerals like copper and calcium. Per serving of tofu provides 53% of the DRI of copper.
Especially if you're following a vegetarian or vegan lifestyle, tofu is one of the most nutritious foods you can eat. Since it is also versatile, you can easily incorporate it into various dishes, such as stir-fries, soups, salads, or even desserts.
Also known as garbanzo beans, chickpeas are often consumed in different parts of the world as a source of protein. In America, we consume it as a part of our salads, stews, or soups. Also, chickpea flour is gluten-free, which allows it to be an alternative in baking and cooking.
A 1-cup (164g) serving of cooked chickpeas provides approximately 0.84mg of copper, which is around 40% of the recommended daily intake for adults.
Even though copper is mostly found in animal-based products, foods like tofu and lentils are some plant-based foods that can fulfill your daily copper requirement. Lentils are already a great addition to your diet due to their high protein content.
Lentils are low in fat and cholesterol-free which makes them heart-healthy. They are also rich in iron, folate, magnesium, and potassium.
You might have seen salmon in every list for a nutrient-rich diet. This is because this seafood is one of the most nutrient-rich options out there. It might not contain a significant amount of nutrients, but it does contain a variety of nutrients ranging from healthy saturated fats to trace elements like potassium and calcium.
Salmon is considered one of the richest sources of copper among fish. If you like fish, salmon should be your go-to choice for a copper-rich diet.
Whole wheat pasta is a healthy alternative to traditional refined pasta. It also contains a moderate amount of copper. Since whole wheat pasta is a convenient and accessible option, it can be the choice of copper source for plenty of people.
In addition to copper, whole wheat pasta is rich in other vital nutrients such as fiber, B vitamins, and minerals like magnesium and zinc. These nutrients work synergistically with copper to support overall health and well-being.
Avocado is a nutritious fruit as it is. It contains antioxidants, healthy fats, and trace elements like copper. More recently, avocado has found home among Americans. Mashed avocado on toast is the preferred breakfast for most of us.
Their popularity has also made them accessible. These can be found in almost all supermarkets throughout the country. You can either eat them as a snack or with nachos in the form of guacamole.
Prunes are an excellent source of copper, providing approximately 20% of the recommended daily intake in just a single serving. Daily consumption of prunes regularly can help maintain adequate copper levels in the body.
These dried plums are also rich in other essential nutrients like fiber, potassium, vitamin K, and vitamin A. These nutrients contribute to various health benefits, including improved digestion, reduced blood pressure, strengthened bones, and enhanced immune function.
Spinach is the most popular leafy green vegetable. In addition to the plenty of nutritional benefits associated with it, it is also a moderate source of copper. Even though the amount is quite small, consuming spinach regularly can contribute to meeting the recommended daily intake of copper.
Adding spinach to the diet is not as difficult as it might seem. These go well in salads, pasta, or just as a main dish when cooked with cheese. The key to preparing a flavorful spinach dish is the seasoning and spices used.
Like spinach, asparagus is also a popular food among individuals following a plant-based diet. This vegetable can be enjoyed in various ways, such as steamed, grilled, roasted, or added to stir-fries, salads, and soups. It's nutritional composition makes it a popular choice among those looking to manage their weight or improve digestion.
Similarly, it also contains a small amount of copper. Even though these cannot be consumed as the sole source of copper in your diet, you can always pair it with other copper sources like pasta and tofu.
Sesame butter, also known as tahini, is a delicious and versatile condiment. It contains a significant amount of copper, making it an excellent dietary source. Just one tablespoon of sesame butter provides approximately 14% of the recommended daily intake of copper for adults.
Moreover, sesame butter offers other health benefits as well. It is a rich source of heart-healthy fats, including monounsaturated and polyunsaturated fats. To include sesame butter in your diet, you can spread it on toast, or use it as a dip for vegetables.
Copper is primarily found in the skin of tomatoes, so consuming them with the skin intact can maximize its copper content. However, there are better sources of copper out there.
What makes tomatoes a good option is their versatility. You can add tomatoes to plenty of recipes. It is also a commonly found ingredient in nature. You can consume tomatoes raw in salads or cooked, but make sure that you do not remove the skin.
The amount of copper present in yogurt depends on the brand and type of yogurt. Greek yogurt has the most amount of copper with a low-fat content.
However, it is worth noting that yogurt should not be solely relied upon as the primary source of copper. It is important to consume a well-balanced diet that includes a variety of copper-rich foods to meet your nutritional needs.
Apples have the least amount of copper on this list. However, like tomatoes and yogurt, apples are easily available and are quite affordable as well. It is feasible to consume apples regularly so that you can incorporate them with several other moderate sources to meet your daily requirements.
Similarly, apples are also rich in other nutrients. They are delicious, universally loved and easy to find. However, you have to make sure to make them a part of a balanced diet.
