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Food that are High in Copper

8 Foods that are High in Copper

Copper is an important mineral that helps our bodies maintain healthy function. Not only does copper help create red blood cells, enzymes, and connective tissues, but also plays a role in immune system regulations and processing cholesterol.

Copper is an essential mineral. Although only a small amount is needed in the body, the body does not produce or regulate copper. Thus, we must obtain copper levels by curating our diet. Here are 8 foods that are high in copper that can help you get the required 900 mcg of copper per day.

8 Foods that are High in Copper

  1. Oysters: A delicacy for many cultures around the world, oysters are a low-calorie shellfish that are high in essential nutrients like vitamin B12, zinc, and selenium. Oysters are a great source of copper – 100 grams (3.5 oz) of oyster contain 8.5% the Reference Daily Intake (RDI) for copper.
  2. Shiitake Mushrooms: One handful, or about four dried shiitake mushrooms, provides a healthy daily dose of copper. Packed with vitamins and other nutrients, shiitake mushrooms provide 89% of the RDI for copper.
  3. Leafy Greens: All of the dark leafy greens such as kale, spinach, and swiss chard are some of the most beneficial foods. Many leafy greens provide a fairly large amount of copper. For example, a cup of Swiss chard provides 33% of the RDI for copper. Leafy greens can be cooked or thrown into a salad, making them a versatile food to boost copper levels.
  4. Nuts & Seeds: Nuts and seeds pack a punch when it comes to copper supplement. Although nuts and seeds are different in nutrient levels, most of them provide a significant amount of copper. Some nuts with the highest copper levels include cashews, almonds, and sesame seeds.
  5. Spirulina: Spirulina is a powdered food supplement made from blue/green algae called cyanobacteria. One tablespoon of Spirulina has 4 grams of protein, 11% of the RDI for iron, 17% of the RDI for vitamin B1, 25% of the RDI for vitamin B2, and 44% of the RDI for copper.
  6. Liver: Liver (and other organ meats) is one of the highest forms of copper you can eat. One slice of calf liver can provide 10.3 mg of copper, which is 1,144% of the RDI.
  7. Lobster: Once a peasant food, now a sought-after dish, Lobster is a favorite shellfish that is a great source of copper and other vitamins and minerals. A whopping 178% of the RDI for copper is found in a small 3 oz serving!
  8. Dark Chocolate: Last but not least, dark chocolate. Cocoa solids found in dark chocolate are antioxidant and fiber boosters. Dark chocolate (in moderate amounts) can help boost copper levels (a 100-gram bar is 200% of the RDI for copper).

 

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