Copper-Rich Foods

Copper is an essential trace mineral that’s essential for many bodily functions. Nutritionally, your body requires it’s only needed in tiny amounts to maintain good health. It’s found in a wide range of food — is naturally present in some foods and is available as a dietary supplement. Our body cannot make it on its own so it must be obtained from your diet. The Best Copper-Rich Foods include shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grain products, and chocolate.

This essential trace mineral works to assist various enzymes that produce energy for the body and form red blood cells, bone, connective tissue, and some important enzymes.

it’s most well-known for its relationship with iron, it also supports the health of your blood vessels, normal brain development, immune system, nerves, and bones and is a component of superoxide dismutase. Copper is absorbed in the small intestine and two-thirds of the body’s copper is located in the skeleton and muscle.

It’s recommended that adults 19+ years get 900 micrograms of copper per day for men and women. Pregnancy and lactation require 1,300 micrograms daily and 1,400 to 1,700 mcg/day for adults aged 20 and over.

Below is a list of high-copper foods.

Best Copper-Rich Foods

Copper deficiency or excess can interfere with the functions of the body, and can cause various types of problems. Excess of copper causes anemia, and deficiency of copper is the cause of malnutrition in infants. Therefore a regular amount of copper should be consumed by everyone.

Some popular foods that contain ample copper are listed below.


Spirulina, a dry supplement made from blue-green algae, is extremely nutritious. This dried supplement is often mixed with water. 7 grams of spirulina provides almost half of your daily copper needs.

Shiitake Mushrooms

Shiitake mushroom is a type of edible mushroom. Four dried shiitake mushrooms meet almost all of your daily needs for copper. They also provide fiber and several nutrients, including selenium, manganese, zinc, folate and vitamins B1, B5, B6 and D (12).


900 mg of copper is needed in a day. Eating 10 grams of cooked oysters gives you 720 grams of copper. Therefore, to meet your daily copper requirement, eat a little more than 10 grams of oysters.

Nuts and Seeds

It is rich in nutrients. Plus they’re high in a variety of nutrients, including fiber, protein, healthy fats. Different nuts and seeds contain different nutrients, many of which also contain significant amounts of copper.

For example, 28 grams of almonds contain 33 percent of the daily requirement of copper. While cashew contains 67 percent of the daily requirement of copper. 9 grams of sesamum seeds contain 44 percent of the daily requirement of copper.

  1. Raisins -1 cup: 0.5 milligrams (25 percent DV)
  2. Sunflower seeds -1 cup with hulls: 0.8 milligrams (41 percent DV)
  3. Sesame seeds -1 tablespoon: 0.4 milligram (18 percent DV)
  4. Almonds -1 ounce: 0.3 milligrams (14 percent DV)
  5. Chia seeds– 1 ounce (28 grams): 0.1 milligrams (3 percent DV)
  6. Dried apricots -1 cup: 0.4 milligrams (22 percent DV)

Green leafy vegetables

Green leafy vegetables like spinach, kale, sliced ​​chard are very healthy. In these, essential nutrients like fiber, vitamin-K, calcium, magnesium, folate are in appropriate amounts. While the amount of calories is very less.

One cup or say 173 grams of cooked Swiss chard contains 33 percent copper of the daily requirement. Any other green leafy vegetable such as 180 grams of cooked spinach meets 33 percent of the daily copper requirement.

2 cups of kale juice contains 0.48 mg of copper, which is about 68% of the recommended daily intake (RDA) for a person.


Potatoes are also a good source of copper. A medium sized potato contains about 0.30-0.34 mg. copper is found. To get more amount of copper, use potato with peel. Apart from this, high amount of copper is also found in sweet potato. You can eat sweet potatoes to stay healthy.

Dark chocolate

Dark chocolate contains antioxidants, fiber and many nutrients but is still a high-calorie food that is loaded with fat and potentially sugar. This one alone can give you double your daily copper needs.

Copper and Health

Because dozens of enzymes use iron as well as copper to produce red blood cells throughout the body, it is believed that a stable level is needed for optimal health.

Abnormal copper levels can predispose to conditions such as genetic mutations, neutropenia, neurodegeneration, aging, or cancer.

High amounts of copper enter the cell, it impairs neuron signaling (nerve cell functions). Helps the body in the production of red blood cells. Along with always boosting your metabolism, they also provide sufficient amount of energy to your body.


Copper is an essential mineral for the human body, which is supplied to the body through the diet. Copper plays an important role in performing a variety of functions within the human body and provides a variety of health benefits. It mainly helps in carrying out many nerve functions besides providing energy to the brain and improving nerve functioning.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional