Copper is a trace mineral that the body needs for energy production, iron absorption, bone and connective tissue production, immune system function, hormone synthesis, and red blood cell formation. It is also a component of superoxide dismutase (SOD), a vital antioxidant enzyme in the body. Copper insufficiency can result in weak bones, joint pain, vitamin B12 deficiency, iron deficiency, and anemia.
Adults should consume 900 mcg of copper per day. If you’re pregnant or breastfeeding, though, you should get somewhat more — 1 mg or 1.3 mg per day, respectively.
Here are ten copper-rich foods that fulfil your daily dose of Copper
1. Fruits and vegetables
Fruits and vegetables contain a variety of nutrients, including copper. A 100 g dried shiitake mushroom has 5165 mcg of copper, roughly 1423 mcg of copper from 100 g of sun-dried tomatoes, and 817 mcg of copper from a large baked potato.
Vegetarians and vegans must consume a range of plant-based copper sources, including these vegetable sources, to maintain appropriate copper intake.
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2. Nuts
Snacking on a handful of nuts, specifically peanuts, pistachios, walnuts, and cashew nuts, can supply you with enough nourishment to help your health in a variety of ways. In addition to copper, nuts include omega-3 fatty acids, protein, fiber, minerals, and antioxidants.
- A 100-gram serving of cashew nuts contains 2195 mcg of copper.
- A 100-gram serving of almonds has 1031 mcg of copper.
- 100 g of walnuts contains around 1586 mcg of copper.
3. Seeds
Minerals are abundant in seeds and seed kernels. To maintain appropriate zinc and copper levels in your body, eat pumpkin, chia, sesame, watermelon, and squash seeds, as well as sunflower seed kernels. Combine these seeds with soups, salads, cereals, or biscuits.
Sunflower seeds have the highest copper content of any seed, with 100 g containing 1,800 mcg of copper. A 100 g serving of squash or pumpkin seeds has 1,343 mcg.
4. Leafy greens
Leafy greens such as spinach, kale, and Swiss chard are incredibly healthful, containing nutrients such as fiber, vitamin K, calcium, magnesium, and folate in a low-calorie count. Copper can be found in a variety of leafy greens.
Cooked Swiss chard contains 33% of the RDI for copper in a single cup (173 grams). Other greens contain comparable quantities, with a cup (180 grams) of cooked spinach containing 33% of the RDI.
5. Dark chocolate
Dark chocolate has more cocoa solids than regular chocolate, as well as less milk and sugar. Dark chocolate contains antioxidants, fiber, and a variety of nutrients. A 3.5-ounce (100-gram) bar of dark chocolate has 11 grams of fiber, 98% of the RDI for manganese, and 67% of the RDI for iron. Source
However, avoid eating too much dark chocolate. It’s still a high-calorie food high in fat and possibly sugar.
Also, Read All about Calcium: Functions, Daily Dose, Deficiency, Sources & Toxicity
6. Beans
Beans and legumes are high in minerals, including zinc and copper. Copper and zinc levels are highest in adzuki and black beans. Adzuki beans are used in both main meals and sweets in Asian cuisine. A serving of 100 g of these reddish-brown beans contains about 1100 mcg of copper and 5.04 mg of zinc. Source
A cup of black beans contains 841 mcg of copper and approximately 3.6 mg of zinc. Beans can be served as a side dish with rice and bread, or they can be mixed into salads and soups. Source
7. Eggs
Eggs’ complex nutritional composition includes a trace amount of copper. 100 g of fresh eggs, for example, contain 72 mcg of copper. Aside from copper traces, eggs are high in proteins, B vitamins, vitamin D, good fats, vitamin A, and other minerals including calcium, magnesium, and iron. Source
8. Quinoa
Quinoa is a complete grain that has numerous health advantages. This copper-rich grain can be used in place of rice and is a good source of copper in your diet. Each cup of cooked quinoa has 0.4 milligrams of copper. Source
In addition, a single avocado contains roughly 0.28 mg of copper. Copper is also abundant in gluten-free buckwheat and tofu. Buckwheat is a good grain substitute. Buckwheat has 1.87 mg of copper per cup. One fried tofu slice has 0.052 milligrams of copper.
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9. Buckwheat
Buckwheat, a gluten-free grain, is a good source of copper in your diet. Buckwheat is also an excellent grain alternative. Above all, one cup of cooked buckwheat contains 0.25 milligrams of copper. It’s even better if you can stir-fry buckwheat with copper-rich dark, green veggies to get the most out of it.
Also Read: Health Benefits Of Buckwheat: Nutrition, Facts, And Advantages
10. Goat cheese
Goat cheese has a lot of good fats, protein, vitamins, and minerals. Furthermore, goat cheese is an excellent source of selenium, a trace mineral found primarily in seafood.
By supporting your body in the breakdown of DNA-damaging peroxides, selenium reduces your risk of developing diseases such as cancer, thyroid illness, and cardiovascular disease. Most notably, 28 grams of semi-soft goat cheese has 8% of the daily copper requirement or about 0.2 milligrams.
Copper, which is essential for your health, may be found in a variety of meals, including fruits and vegetables. Include a variety of these sources in your diet to avoid deficiency.
Also, Read Everything You Wanted To Know About Omega-3 Fatty Acids
