Copper, an essential dietary mineral, plays a crucial role in facilitating various bodily functions. Your body requires this mineral in minute quantities to ensure optimal health. Copper is readily available in a wide range of foods, including a variety of fruits, vegetables, and meats. It contributes to the support of brain health, enhances immune system functionality, boosts energy levels, and aids in the production of red blood cells. This article delves into foods abundant in copper and the advantages they offer. Continue reading to discover which foods are rich in copper.
# OystersOysters, a type of saltwater shellfish, are renowned for their exceptional nutritional value. When cooked, oysters are particularly rich in copper. Among the various oyster varieties, Eastern oysters stand out as the most copper-dense. In fact, a 100-gram serving of these copper-rich delicacies contains an impressive 4,800 micrograms of copper. Additionally, oysters serve as a valuable source of omega-3 fatty acids, which promote heart health and potentially reduce the risk of type 2 diabetes.
# LobstersLobsters, which are sizeable and robust shellfish, are considered a luxury item due to their high cost. They boast significant copper content along with protein, vitamin B12, zinc, and selenium. While low in saturated fat, lobsters are relatively high in cholesterol, containing 2.8 mg of copper per every 145-gram serving.
# Organ MeatOrgan meat stands as a rich copper source, with beef liver being exceptionally nutritious and one of the most copper-abundant dietary options. Other meats high in copper, like calf and chicken livers, also offer this essential mineral. Additionally, organ meat provides a wealth of other nutrients, including folate, iron, vitamin A, and vitamin B12. A single slice of organ meat contains approximately 10.1 mg of copper.
# Seeds And NutsNumerous seeds and nuts are teeming with copper. For instance, copper-rich seeds like sesame seeds are packed with fiber, fats, and protein and contain 5.9 mg of copper per 1 cup. In addition, copper-rich nuts like cashews provide 0.6 mg of copper per ounce (28 g). Cashews can be enjoyed raw, added to both hot and cold dishes, or soaked overnight for use in dairy-free spreads, cheeses, and dips. Almonds are also copper-rich; a one-cup serving of dry, roasted, unsalted almonds contains 1.6 mg of copper.
# Dark ChocolateDark chocolate is a treasure trove of nutrients, antioxidants, and fiber, known for its potential to enhance cardiovascular health and reduce cholesterol levels. Nevertheless, it is calorie-dense and should be consumed in moderation. A single bar of dark chocolate contains 0.015 mg of copper.
# Shiitake MushroomsShiitake mushrooms, renowned in traditional medicine, are an excellent source of copper that can be a valuable addition to your diet. These edible mushrooms, popular worldwide, offer an enticing combination of health-boosting properties and a rich texture and flavor. A 100-gram serving of shiitake mushrooms contains 5.16 mg of copper.
# SpirulinaSpirulina, a biomass of cyanobacteria (blue-green algae), is highly nutritious and boasts a high copper content. It is low in calories and makes a fantastic addition to healthy beverages like smoothies. Additionally, it serves as a powdered food supplement for astronauts. A single cup of spirulina contains 6.8 grams of copper.
# Beans
Beans represent another excellent copper source. Chickpeas, also known as garbanzo beans, offer a significant copper supply, providing 0.57 mg of copper per cup. Boiled soybeans also contribute to your copper intake, with each cup containing 0.2 mg of copper.