Copper-Rich Foods

Copper is an essential mineral that should be consumed regularly because of the vital role it plays in the functioning of the body. Your body requires it in extremely minute quantities to function properly and keep your health in pristine condition. Copper is a mineral that is easily accessible and may be found in a wide variety of meals. It can be obtained through a wide range of foods, such as veggies, fruits, and different kinds of meat. This mineral is beneficial for the health of the brain, the immune system, and the promotion of energy levels, and it also assists in the creation of red blood cells. It is a mineral that your body needs, albeit in very trace amounts, to stay healthy and function properly.

Copper is required for the formation of red blood cells, bone, connective tissue, and several vital enzymes in the body. It plays an important role in the production of cholesterol, as well as in the growth and progress of newborns while they are still in the womb and in the normal operation of their immune system. Copper is a vital mineral, which means that you have to get it from your diet as your body is unable to generate it on its own, even though it is only required in extremely minute quantities. It is suggested that people consume 900 mcg of copper daily. On the other hand, if you are breastfeeding or pregnant, you should take slightly more than the recommended amount, which is 1 mg or 1.3 mg per day, respectively.

The following piece discusses the health advantages of eating foods high in copper as well as the foods that contain it.

What are the medical advantages of copper?

Copper is most concentrated in our brains. Its deficiencies can impair cognitive abilities. Lack of copper throughout development has been linked to impaired nerve and brain function. Alzheimer’s illness chances may also be raised by insufficient copper levels. Adenosine triphosphate (ATP) synthesis relies heavily on copper. In terms of cellular energy, ATP is the gold standard. Copper helps treat anemia, which can sap stamina and strength if left untreated. A lack of copper (or too much) has been linked to anemia in several studies. For a healthy immune system, copper and zinc are two of the most important trace minerals. Insufficient levels of these minerals may make your body more susceptible to bacterial infections. The development of macrophages and neutrophils, inflammatory cells that assist the body fight multiple illnesses, is lowered by copper deficiency.

Copper aids in the metabolization of fat. The preservation of lean body mass and stored energy depends on this breakdown. It is essential for cellular metabolism and hence must be consumed by the body. Copper prevents cell damage caused by free radicals and boosts skin health. Lines, age spots, and wound healing are all things it can improve. It encourages the body to make more collagen, which in turn assists the skin to retain its flexibility. Copper (and zinc) supplements taken orally may lessen the likelihood of developing age-related macular degeneration. These are copper’s primary advantages. It is crucial to get enough copper in your daily meals.

What are the foods high in copper?

Copper can be obtained by eating a wide variety of different foods. It isn’t found in high concentrations in most vegetable and fruit products, but it is found naturally in whole grains and is also added to many breakfast cereals and other fortified meals. Copper pills can be purchased, but to lower the likelihood of developing an imbalance, it is important to first make an effort to get the necessary micronutrients from the food that you eat. Its supplements are only necessary for a small percentage of the population.

Furthermore, the vitamins and minerals in food combine to produce an impact that is more essential than that which can be accomplished through consuming individual nutrients in isolation. This is because the vitamins and minerals in food work together to create synergy. The majority of multivitamin pills provide 2 milligrams (mg) of copper, which places them exactly in the middle of the Food and Nutrition Board’s (FNB) Healthy and Optimal Range of Intake for copper.

Following are the foods high in copper


The nutritional value of organ meats, such as liver, is through the roof. They offer sufficient levels of a wide variety of nutrients. Additionally, the liver is a great supplier of the mineral copper. A single slice (67 grams) of calf liver contains 10.3 milligrams of copper, which is an astonishing 1,144% of the Recommended Everyday Consumption. If you want to give liver more flavor and zest, consider pan-frying it with onions or adding it to hamburgers and stews. Both of these methods will work. On the other hand, the high levels of vitamin A found in the liver can be harmful to unborn children. Hence, women who are pregnant should stay away from foods that are particularly rich in vitamin A, such as liver.


Oysters are a particular kind of shellfish that are typically served as an appetizer. This shellfish is an excellent source of zinc, selenium, and vitamin B12. It is very low in calories. Additionally, one serving of 3.5 ounces (100 grams) of oysters provides 7.6 milligrams of copper, or 844% of the recommended daily intake. Oysters tend to have an elevated cholesterol content, which may make you wary of consuming them. Consuming foods like oysters that are high in dietary cholesterol is not likely to dramatically increase your blood cholesterol concentrations. It’s worth noting that high consumption of zinc might reduce the uptake of copper from food, and as oysters include 154 milligrams of zinc per 100 grams, this may reduce the quantity of copper absorbed. Be aware that there is a risk of food illness from eating raw oysters, therefore they shouldn’t be consumed by pregnant women.


Cyanobacteria, are the source of the powdered nutritional supplement known as spirulina. After its successful use by NASA as a nutritional aid for astronauts on space missions, this ancient Aztec staple is making a comeback as a trendy nutritious food. Spirulina is one of the healthiest foods available, gram for gram. There are only 20 calories in a tablespoon (7 grams), but it’s packed with 4 grams of protein, 25 percent of the recommended daily intake of vitamin B2 (riboflavin), 17 percent of the RDI of vitamin B1 (thiamine), and about 11 percent of the RDI of iron. Its RDI is 44% of the equivalent quantity. A greenish drink can be made by combining spirulina with water. If you are unhappy with the way it tastes on its own, you can always try hiding it in other foods like stock, juices, or even cereal.

Dark Chocolate

The darker the chocolate, the more minerals, antioxidants, and fiber it contains. It is well-documented to promote heart wellness and has the potential to assist in lowering cholesterol levels. However, due to the high number of calories it contains, dark chocolate should only be consumed in small quantities. It can be found in amounts of 1.8 milligrams per bar of dark chocolate.


Quinoa is a whole grain that contains several nutrients that are beneficial to one’s health. Copper is an essential mineral that should be included in your diet, and this grain can serve as an excellent substitute for rice. Each cup of cooked quinoa provides 0.4 milligrams (mg) of copper to the body. Additionally, the consumption of one avocado will supply your body with approximately 0.28 milligrams of copper. Buckwheat, which does not contain gluten, and tofu are two additional foods that are great sources of copper. It is an excellent substitute for other cereals. Buckwheat has 1.87 milligrams of copper per cup when measured out. There are 0.052 milligrams of copper in one serving of fried tofu.


Lobsters are big shellfish that live on the seafloor and have a muscular appearance. They are frequently used in soups and bisques due to the luscious flesh that they contain, but they are equally delicious when simply eaten on their own. Its meat is minimal in fat, high in protein, and loaded with a variety of micronutrients, such as vitamin B12 and selenium. Additionally, it is a very good source of the element copper. A portion of lobster weighing three ounces (or 85 grams) contains an astounding 178% of the recommended daily intake. It’s interesting to note that although lobster is low in fat, it’s also rather high in cholesterol. The quantity of cholesterol found in lobster, yet, should not be cause for alarm because dietary cholesterol has a negligible impact on blood cholesterol levels in the majority of individuals.

Shiitake mushrooms

Shiitake mushrooms have a history of usage in complementary and alternative medicine. The most often consumed variety of edible mushrooms can be found all around the world. They have a plethora of characteristics that are beneficial to one’s well-being and are rich in both taste and texture. Copper can be found in shiitake mushrooms at a concentration of 5.16 milligrams per one hundred grams.

Sweet Potatoes

Approximately 0.34 milligrams of copper can be found in a potato of medium size. On the other hand, make sure you boil your potatoes with their skins on because the skins are where the majority of the copper is found. Copper can also be found in sweet potatoes; in fact, one small to medium-sized sweet potato has 0.13 milligrams of copper in it.

The Bottom Line

Copper is not something that the human body can synthesize. Therefore, food is our primary source of this mineral. It needs to rise with age. The recommended daily allowance of copper for adults is 900 micrograms.

Copper is an essential mineral that helps the body in many ways. It can boost resistance and metabolic processes, as well as the health of the cognitive system and skin. But your body does not produce this mineral, so you must get it from your diet. Beans, potatoes, and spinach are all high in copper and can help you avoid the health problems that can arise from a lack of this mineral, such as coronary artery disease, heart failure, inflammation, anemia, and a weakened ability to coagulate blood. To avoid these diseases, you should get at least 900 mcg of copper every day. Copper, an essential mineral, is present in both animal products and plant meals. Some excellent food choices include mushrooms,  liver, leafy greens, and dark chocolate. Make sure your diet contains a wide range of these foods to prevent deficiencies.

Copper deficiency is uncommon in healthy individuals who consume a varied and well-balanced diet, but it can have serious consequences for health. Food is the primary source of nutrients, and medicines should only be used as a backup. Before using any kind of supplement, people must speak to their doctor.