Copper is an important dietary mineral that plays a key role in performing bodily functions. It is needed by your body in trace amounts and is vital for maintaining optimal health. Many foods are high in copper, and it is a readily available mineral. Foods including wide variety of fruits, vegetables, and meat can offer copper. This mineral helps support brain health, improves immune system function, promotes energy levels, and helps in red blood cell production. This article explores the foods rich in copper and their benefits. Keep reading to know what foods have copper.

Foods High In Copper

1. Oysters

Oysters are a saltwater shellfish with great nutritional value. Cooked oysters contain high levels of copper.While there are many different varieties of oysters, Eastern oysters have the most copper. These copper-containing foods include 4,800 micrograms of copper per 100-gram serving. Oysters are also high in omega-3 fatty acids, which promote heart health and may reduce the incidence of type 2 diabetes.

Don't eat raw oysters since they may infect people.

Eat these foods to increase the intake of copper in your daily diet - Times of India

2. Lobsters

Lobsters are huge, muscular crustaceans that may be pricey.They are high in copper and include protein, vitamin B12, zinc, and selenium. They are low in saturated fat but quite high in cholesterol. They contain 2.8 milligrams of copper every 145 gram serving.

3. Organ Meat.

Organ meat is an excellent source of copper.Beef liver is regarded as exceptionally nutritious and one of the best dietary sources of copper. Other copper-rich meat sources include calf and chicken livers. They also contain several additional minerals, including folate, iron, vitamin A, and vitamin B12. Organ meat contains around 10.1 milligrams of copper per slice.

4. Seeds and nuts.

Many seeds and nuts contain copper. Copper-rich seeds, such as sesame seeds, are high in fiber, fat, and protein. They contain 5.9 milligrams of copper per cup. You may also eat copper-rich nuts like cashews, which contain 0.6 mg of copper per ounce (28 g) (9). Cashews may be eaten raw, added to both hot and cold foods, or soaked overnight to make dairy-free spreads, cheeses, and dips. Almonds are rich in copper. Dry, roasted almonds (without salt) include 1.6 milligrams of copper per serving (one cup). 

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5. Dark chocolate.

Dark chocolate is rich in minerals, antioxidants, and fiber. It is proven to promote cardiovascular health and may lower cholesterol levels. However, dark chocolate is heavy in calories and should be taken in moderation. A single bar of dark chocolate has 0.015 milligrams of copper.

6. shiitake mushrooms

Shiitake mushrooms have been used traditionally in medicine. It is one of the greatest copper-rich foods to include into your diet. These edible mushrooms are the most popular worldwide. They have a lot of health benefits and a great texture and taste. 100 grams of shiitake mushrooms contain 5.16 milligrams of copper.

7 Spirulina

Spirulina is a cyanobacterial (blue-green algal) biomass that is high in nutrients and copper. It is low in calories and is an excellent complement to healthful drinks such as smoothies. Astronauts use it as a powdered food supplement. One cup of spirulina has 6.8 g of copper.

8. Beans

Beans are another great source of copper. Chickpeas, commonly known as garbanzo beans, are high in copper, with 0.57 milligrams per cup. Boiled soybeans are also a source of copper, providing 0.2 milligrams per cup.

9. Potatoes

A medium-sized potato has around 0.34 milligrams of copper. However, remember to boil your potatoes with the skins on (the skins contain the most copper). Sweet potatoes also contain copper; one medium-sized sweet potato has 0.13 milligrams of copper.

10. Kale, Swiss Chard, and Spinach.

Green green copper-rich plants such as fresh kale, Swiss chard, and spinach are excellent sources of copper. A cup of raw chopped kale has 0.011 milligrams copper. Swiss chard, when cooked, has more than 0.16 milligrams of copper per 100 grams. A cup of raw spinach contains almost 0.03 milligrams of copper. Spinach is high in fiber, folate, vitamin K, zinc, and iron. 

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What Are The Benefits Of Copper?

 May Enhance Brain Health

Your brain has the highest levels of copper in your body. Copper imbalances can affect brain functions . Copper deficiency during growth may lead to incomplete brain and nerve development. Low copper status may also increase the risk of Alzheimer’s disease

 May Promote Energy Maintenance

Copper plays an important role in the production of adenosine triphosphate (ATP) . ATP is known as the energy currency of the cell. Copper helps reduce anemia that may otherwise affect energy levels. Some research suggests that deficiency (and an excess) of copper may lead to anemia.

 May Improve Immune Health

Copper and zinc are the two essential trace minerals for optimal immune health . Low quantities of these minerals may increase your body’s vulnerability to bacterial infections. Copper deficiency decreases the production of immune cells, like macrophages and neutrophils that help fight several infections in the body.

 May Support Metabolism

Consuming foods with copper helps in the breakdown of fat cells. This breakdown is essential for maintaining body weight and energy reserves. Also, the body’s cells need copper for their metabolic activities