10 Tasty Foods High in Copper

Copper is essential in many bodily functions, including energy production, iron metabolism, immune system function, and more. Unfortunately, many people don’t get enough copper in their diets. 

Fortunately, there are plenty of delicious foods that are high in copper. In this blog post, we’ll look at the top 10 foods high in copper, so you can incorporate them into your diet and reap the many health benefits of this vital mineral. From nuts and seeds to shellfish and leafy greens, there’s something on this list for everyone to enjoy. So let’s dive in!

Top 10 Copper-Rich Foods

1. Oysters: 

Oysters are a delicious treat and a great source of copper. Just six medium-sized oysters can provide up to 37% of the recommended daily intake of copper.

Not only are oysters a great source of copper, but they also contain various other nutrients, including zinc, vitamin B12, and omega-3 fatty acids. These nutrients are essential for maintaining a healthy immune system, strong bones, and a healthy heart.

If you want to incorporate more copper into your diet, consider adding oysters to your meal plan. Whether you enjoy them on the half-shell, broiled, or fried, oysters are a tasty option that can provide essential minerals.

2. Dark Chocolate:

Dark Chocolate is not only a delicious treat, but it also packs a powerful punch of copper. In fact, just one ounce of dark Chocolate contains up to 18% of the body’s daily requirement of this essential mineral.

But it’s not just about the copper content. Dark Chocolate is also rich in antioxidants, which can help to reduce inflammation and improve heart health. Plus, it contains a small amount of caffeine, which can provide a natural energy boost when needed.

3. Sweet Potatoes: 

This nutrient-rich vegetable is not only high in fiber and vitamins, but it is also an excellent source of copper. One medium-sized sweet potato can provide up to 35% of the daily recommended value of copper.

They’re also a great source of fiber, low in fat, and have a low glycemic index, making them a healthy choice for anyone looking to add more nutrient-rich foods to their diet.

4. Seafood: 

Shellfish such as crabs, lobster, and clams are all good sources of copper. Lean fish like snapper, halibut, and tuna also provide copper to the body.

5. Nuts: 

Almonds, cashews, and hazelnuts contain high levels of copper, making them great snack options. A handful of these nuts can provide up to 20% of the daily recommended value of copper.

6. Legumes:

 Lentils, chickpeas, and beans, like kidney and white beans, are excellent sources of copper. A cup of cooked legumes can provide up to 20% of the daily recommended value of copper.

7. Mushrooms:

 The copper content in mushrooms varies depending on the type, but they are a great food source to include in your diet. Shiitake mushrooms, for example, contain up to 40% of the daily recommended value of copper.

Mushrooms are also rich in other nutrients such as vitamins B and D, potassium, and selenium. This makes them a great addition to any healthy diet.

When cooking with mushrooms, it’s important to note that the copper content can vary depending on the type of mushroom and how it’s prepared. For example, portobello mushrooms contain more copper than white mushrooms, and sautéing or grilling them can increase the amount of available copper.

8. Organ Meats: 

Liver is a nutrient-dense food that provides a significant amount of copper to the body. Beef liver, for instance, contains up to 730% of the daily recommended value of copper per 100-gram serving.

9. Leafy Greens:

Dark leafy greens like spinach, kale, and collard greens are fantastic sources of copper. One cup of cooked spinach, for example, can provide up to 23% of the daily recommended value of copper.

10. Quinoa: 

This gluten-free seed is an excellent source of copper. One cup of cooked quinoa contains up to 31% of the daily recommended value of copper.

Incorporating these copper-rich foods into your diet can help you meet your daily recommended value of copper and promote overall health and well-being.

Sources: Harvard, HealthLine, NIH