Copper is a crucial dietary mineral that is essential for carrying out biological processes. Moreover, it is also vital for preserving optimal health and is required by your body at trace levels. It is important to note that copper must be obtained from food as your body is unable to produce it. But, maintaining optimal copper levels can be made easier by understanding and recognising the foods rich in copper and including them in your diet.
Humans need to consume the required amount of copper to help function our bodies properly. An average adult requires approximately 0.9 milligrams of copper daily, and here is a list of copper enriched foods that will help you to achieve it.
Potatoes are among the top vegetables that contain a high concentration of copper. The majority of the copper in potatoes is concentrated in the potato skins, so be sure to cook them with the skins on. For every 100 grams of potatoes, you can obtain 900mcg of copper; out of it, 300mcg of which is in the skin! This fact is also true for sweet potatoes, so make sure to prepare them with skin on.
Another fantastic example of copper containing foods is beans. Garbanzo beans, or chickpeas, provide 0.4 milligrams of copper per cup, which can be an excellent addition to your diet. Additionally, boiled soybeans can also provide 0.2 milligrams of copper per cup.
In comparison to dry lentils, which only provide 125 mcg of copper per 100 grams, sprouted lentils can yield 271 mcg. Lastly, pinto beans and white beans are two other beans with significant copper concentration, and each dish of these beans contains approximately 1,000 mcg of copper.
Oysters are a type of shellfish and ideal examples of foods high in copper. You can get 670 mcg of copper by eating a medium-sized oyster. Although there are several varieties of oysters, Eastern oysters are the richest in copper.
A remarkable 4,851 mcg of copper can be obtained by eating a 3-ounce plate of cooked Eastern oysters. Additionally, oysters are a wonderful source of omega-3 fatty acids, which can protect the heart and reduce the incidence of type 2 diabetes.
Nuts and seeds are a good source of copper for vegetarians. For example, sunflower seeds and cashews each contain 519 and 629 micrograms of copper, respectively, per ounce. Also, every two tablespoons of peanut butter can provide up to 185 mcg of copper.
To further boost your diet's copper level, think about taking almonds and hazelnuts as a portable snack. A 100-gram serving of whole almonds contains 1,000 mcg of copper. You can also get 1,700 mcg of copper from a 100-gram container of poppy seeds.
Dark chocolate is nutritional, has an affluence of antioxidants, and is also a fibre powerhouse. It is loaded with nutrients, including iron, zinc, and copper. You can consume a 3-ounce bar of dark chocolate and get 750 mcg of copper.
It is also well recognised to decrease cholesterol levels, regulate blood pressure, and promote cardiovascular health. However, it should be remembered that dark chocolate must be taken in moderation because it has a lot of calories as well.
Lobsters are sea foods that are primarily served on special occasions, often due to their hefty price tag. But they are an excellent source of essential nutrients required for optimum functioning of your body.
However, aside from being high in copper, they also have protein, zinc, vitamin B12, and selenium. Moreover, the amount of copper in a 3-ounce plate of lobster equals about 400 mcg, so adding them to your diet is a good idea.
Copper is abundant in green leafy plants, including spinach, kale, and Swiss chard. For instance, every 100 grams of raw kale contains 1,409 mcg of copper. But frozen kale only has 46 mcg of copper per 100 grams, so it is advisable to consume it raw.
Additionally, more than 0.16 milligrams of copper per 100 grams can be found in cooked Swiss chard. So, this can also be a great addition to your daily diet.
Furthermore, spinach offers a lot of fibre, little calorie content, and essential minerals like vitamin K, magnesium, calcium, and folate. You can get more than 0.03 milligrams of copper in one cup of raw spinach.
Shiitake mushrooms are renowned for their smoky flavour and rich texture. Most importantly, they are not only tasty but also full of health-improving qualities; hence, they have been used since the dawn of antiquity. Nevertheless, shiitake mushrooms have a copper content of 5.16 milligrams per 100 grams, which makes them ideal for a copper-enriched diet.
Buckwheat, a grain devoid of gluten, is an excellent way of adding copper to your diet. Buckwheat is also a beneficial grain substitute. Above all, each cup of cooked buckwheat has 0.25 milligrams of copper in it. It is even better if you can stir-fry buckwheat with copper-rich dark, green vegetables so that you can get maximum benefits.
Cyanobacteria, or blue-green algae, is extensively used to make spirulina. This product is low in calories and exceptionally nutrient-dense, with a high copper concentration. Given that its flavour may be quite potent on its own, it is typically an excellent addition to smoothies or other healthy beverages.
However, there are 6.8 grams of copper present in one cup of spirulina, which is a considerable amount and can be included effortlessly in the diet.
Whole grain quinoa offers a variety of health advantages. It is a fantastic source of copper and can be a wonderful option to replace rice in your diet. Also, 192 mcg of copper can be obtained from 100 grams of cooked quinoa, which is quite a significant amount. Moreover, quinoa can also be combined with other copper-rich foods, such as liver and seafood, to create a satisfying and well-balanced meal.
Sundried tomatoes are an excellent source of copper, and you get about 768 mcg of copper from one cup of sun-dried tomatoes. Apart from it, iron, magnesium, and potassium are also present in it. It will be beneficial to avoid purchasing sun-dried tomatoes that are packed in oil since they frequently have low nutritional value and quality.
Another vegetable in this copper rich foods list is avocado. One single avocado will provide approximately 400 mcg of copper, which is a considerable amount.
Chia seeds, also known as Salvia hispanica, are tiny superfoods grown on a flowering plant species belonging to the mint family. These chia seeds are widely used as the main component in a variety of healthy eating recipes, including baked products, protein bars, smoothies, and more. Approximately 28 grams of Chia seeds provide around 0.1 milligram of copper, which is 3% of the daily requirement.
Goat cheese is high in healthy fats, protein, vitamins, and minerals. Additionally, goat cheese is an excellent source of selenium, a trace mineral that is typically only found in seafood.
Selenium lowers your risk of acquiring diseases like cancer, thyroid illness, and cardiovascular disease by assisting your body in the breakdown of DNA-damaging peroxides. But most importantly, around 28 grams of semi-soft goat cheese provides 8% of the daily copper requirement, which is approximately 0.2 milligrams.
Copper has multiple benefits, and its deficiency is the primary cause of ischemic heart disease (IHD). So, it is recommended to consume the required amount of copper regularly. However, if you include copper content foods in your daily diet, there are multiple benefits as well. A few of those are –
Hence, it is evident that consuming foods rich in copper have multiple benefits, and also including those in the diet is extremely simple. Also, as copper is a trace element, it is required in minute quantities and can be easily taken through common foods.
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