10 Foods That Are High in Copper

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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