10 Foods That Are High in Copper

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Copper is an essential mineral that is needed by the body to fight off various diseases and infections. It is also important for normal growth, development, and maintenance. A deficiency in copper may lead to various problems with heart health and immune function. Foods that are rich in copper include:

10 Foods High in Copper

1. Oysters

Oysters are a type of shellfish that is commonly consumed as a delicacy. They are an excellent source of copper, providing over 12% of the daily recommended intake per 3-ounce (85-gram) serving. Copper is essential for oyster health and helps them to filter toxins from the water they live in.

2. Liver

Liver is a nutrient-rich organ meat that is often considered a superfood. It is an excellent source of copper, providing over 17% of the daily recommended intake per 3-ounce (85-gram) serving. Liver is also a good source of other nutrients, including iron and vitamin A.

3. Dark Chocolate

Dark chocolate is a type of sweet treat that contains several beneficial nutrients, including iron and copper. A 3-ounce (85-gram) high-cocoa dark chocolate bar provides about 10% of the daily recommended intake for copper. Dark chocolate is also a good source of antioxidants, making it a healthier choice than milk chocolate.

4. Shellfish

Shellfish are widely consumed as delicacies around the world. Shellfish, such as clams and scallops, are an excellent source of copper – providing over 15% of the daily recommended intake per 3-ounce (85-gram) serving. Other health benefits associated with eating shellfish include improved heart health and digestion due to their high omega-3 fatty acid content.

5. Nuts and Seeds

Nuts and seeds are small but mighty sources of copper, with a 1-ounce (28-gram) serving providing between 10–20% of the daily recommended intake. Common types of nuts and seeds that are good sources of copper include: Brazil nuts, cashews, flaxseeds, chia seeds, and pumpkin seeds. Not only do they deliver a decent dose of copper, but they’re also packed with other nutrients like vitamins, minerals, and healthy fats.

6. Legumes

Legumes are a type of plant-based protein that includes beans, peas, and lentils. They’re an excellent source of copper – with a 1-cup serving providing between 8–16% of the daily recommended intake. Legumes are also loaded with folate, iron, and other minerals as well as high in fiber – making them a healthy addition to any diet.

7. Potatoes

Potatoes are starchy root vegetables that come in many different varieties. They’re an excellent source of copper, providing about 10% of the daily recommended intake per 1-medium potato (7 ounces, or 200 grams). Looking beyond just their copper content, potatoes are packed full of nutritional value – including vitamins C and B6 and potassium.

8. Dark Leafy Greens

Dark leafy greens, such as spinach and Swiss chard, are some of the most nutrient-dense foods on the planet. They’re an excellent source of copper – with a 1-cup (30-gram) serving providing between 8–11% of the daily recommended intake. These greens are also loaded with vitamins A, C, and K as well as other important minerals like iron and magnesium.

9. Whole Grains

Whole grains are a type of carbohydrate that includes the entire grain kernel – unlike refined grains that have been stripped of some of their nutritional value. They’re an excellent source of copper – with a 1-cup serving of cooked brown rice providing over 20% of the daily recommended intake. Whole grains are also a good source of fiber, B vitamins, and other minerals.

10. Avocados

Avocados are a type of fruit that is often referred to as a “superfood” due to their nutrient-rich profile. They’re an excellent source of copper, providing about 10% of the daily recommended intake per 1-medium avocado (7 ounces, or 200 grams). Avocados are also a good source of healthy fats as well as vitamins C, E, and K.

There are several foods that provide a decent dose of copper for your body. These include oysters, liver, dark chocolate, shellfish, legumes, nuts and seeds, and potatoes. Consuming copper-rich foods on a regular basis can help support your overall health.


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