Top 7 Copper-Rich Foods to Include in Your Diet

Top 7 Copper-Rich Foods to Include in Your Diet

Copper is found naturally in many foods and is necessary to help your body function properly. You can find it in some meats, fruits and vegetables. It’s even in some drinking water. Copper enables you to produce energy, Maintain strong blood vesselsStaying healthy and having a functioning immune system. You can take copper as a supplement or take a multivitamin in the amount you need each day.

What is copper?

Copper is an essential metal. Your body needs small amounts of copper daily to process cholesterol and stay healthy. Copper is part of how you get healthy bones and the red blood cells and tissue needed to connect the bones. You also need copper for the enzymes, and for pregnant women, copper keeps your baby healthy too. Since the body cannot produce copper on its own, you must find copper from vitamins or food sources.

How much copper do you need?

A man with a towel over his shoulder is eating a banana.

How much copper do you need? Depends on some factors. If you are an adult male 20 years of age or older, you should get 1,400 micrograms of copper per day. This amount drops to 1,100 mcg for women and children. If you are pregnant or breastfeeding, be sure to speak with your doctor. But normally, you should get more copper, between 1 and 1.3 mg per day.

Fortunately, most healthy bodies simply excrete any copper they don’t need, so it’s rare for you to overdose on copper. However, please see a doctor if you experience stomach pain, dry mouth, or diarrhea.

What are the benefits of copper?

share of oysters

Since your body cannot manufacture copper on its own, eating a balanced diet that contains an adequate amount of copper is essential. This is the best way to get copper into your system. The older you get, the more copper you need. Here is the reason:

1. Copper strengthens the immune system

Without a healthy immune system, your body will not be able to defend itself against disease or disease. Copper also acts as an antioxidant. This means that copper attaches itself to free radicals in your body and protects healthy cells from being harmed. Having too many free radicals can speed up the aging process, which gets worse if you don’t exercise enough. Antioxidants such as copper help reduce these amounts, and with it the risk of arthritis, diabetes and heart disease decreases.

2. Copper helps maintain tissues

Your body needs connective tissue for your tendons, ligaments, and heart to function properly. This requires certain types of enzymes. The same enzymes also work hard within the circulatory system to strengthen the blood vessels and structures that use them to go around. You can also use enzymes when building strong bones.

3. Copper is good for your brain

No organ in your body uses copper as much as your brain. It is a mineral that is required for the nervous system to function the way it is supposed to. For example, high levels of copper in your brain ensure that it receives oxygen, and free radicals cause less damage. Thanks to how copper interacts with your cognitive development, you’ll enjoy a healthier nervous system and more energy. You also react better to stress.

7 foods rich in copper

Cashew and cashew milk.

1. Organic meat

Organ meats like beef liver It contains more copper than any other type of food. You can grill or fry the liver. Either is effective in maintaining copper levels, and has about 16,070 micrograms per 4 ounce serving. This is approximately 20 times the recommended daily value. So I only eat beef liver for dinner once a week.

You can also eat chicken liver for a little copper. However, at 566 mcg, it still represents about 62% of the daily value.

A common way to eat liver is onions and ketchup. You can also cook it with mushrooms, burgers, or as an ingredient in chili or stews. Keep in mind that liver contains a high amount of vitamin A, and excessive intake can harm the fetus.

2. Wheat bran cereal

Wheat bran cereal comes with copper and can supplement your diet if you don’t eat liver. This is especially useful for vegetarians or vegans. These cereals also contain a good amount of fiber, which makes stools bulkier and easier to pass. This will help you avoid constipation and have better overall digestive health.

Additionally, you can enjoy wheat bran cereal with regular milk, almond milk or oats to aid digestion and reduce feelings of bloating or discomfort. Finally, slice the bananas to add flavor and as an additional source of copper.

3. Dark Chocolate

Watch your sugar and calories when it comes to chocolate, but dark chocolate does have some health benefits. One great feature is that it comes packed with copper. A bar containing 70-85% dark chocolate will give you 1,766 mcg of copper. Bars that contain only 60-69% dark chocolate have less copper at 1,248 micrograms. The darker, the better.

4. Lemon

Lemon contains a lot of copper, fiber, vitamin C, and other health benefits. Add lemon to the water And other drinks, as well as certain meals or desserts, may make you feel fuller than usual, and so you may eat less. Enjoy a lower risk of heart disease, lower kidney stones, better digestion, and some protection from cancer.

5. Banana

Bananas benefit your diet for many reasons, including adding potassium, copper, and iron. People can treat anemia, foot cramps, and other diseases. Simply add bananas to smoothies, cereal, and peanut butter sandwiches, or eat them plain. By increasing your copper intake, you increase your red blood cells. This also prevents anemia and improves blood circulation.

6. Oysters

Do you enjoy oysters and lobsters? good news! Steamed or smoked oysters contain 4800 micrograms per 100 grams. Lobsters, a large shellfish creature that lives on the sea floor, also contain a high amount of copper.

Most seafood will give you a good amount of copper, but oysters contain more. For example, cooked crab contains about 663 mcg, and smoked salmon will add 228 mcg of copper to your diet.

7. Cashew

If your diet needs more copper and you can’t eat shellfish and don’t enjoy liver, eat a handful of nuts, such as cashews, and get close to what you need throughout the day. You can eat cashews raw for about 622 micrograms per ounce. Add them to keep track of the mixOr recipes, or used as a base for some cheeses, dips, or spreads. They also add a lot of flavor to baking and heat-resistant dishes.

High copper meal you need to try

This meal can turn even the most liver-resistant into a believer. With just this meal, you will be satisfied with more than the copper you need for several days.

Ingredients include:

  • Beef liver, sliced ​​2 lbs
  • Milk as needed or 1 cup
  • ½ cup divided butter
  • 2 large Vidalia onions, sliced ​​into rings
  • All-purpose flour 2 cups or as needed
  • Salt and pepper as needed


  1. Carefully rinse the liver with cold water and place it in a medium-sized bowl. Cover it with milk. Set aside for 2 hours and cut onions into slices while you wait.
  2. Melt two tablespoons of butter in a large skillet over medium heat.
  3. Separate the onion rings and fry until soft. This usually takes three to five minutes. Then remove the onions from the heat and melt the remaining butter.
  4. Season the flour with salt and pepper as you like. Then put it in a plate or small plate.
  5. Drain the milk from the liver and cover each slice with the flour mixture.
  6. After the butter has melted, raise the heat to medium to high. Then put the coated liver slices in the skillet. Cook until brown, then flip until the other side is brown.
  7. Then add the onions and reduce the heat to medium. Cook for as long as you like depending on whether you want pink inside or a good liver.

Serve with steamed shiitake mushrooms for a delicious copper-infused side dish. Enjoy!

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