Copper is an essential mineral that plays a critical role in various bodily functions, including energy production, iron absorption, and the formation of connective tissues. Incorporating foods rich in copper into your diet is vital for maintaining overall health and well-being. Many delicious and nutritious options are available to help you meet your daily copper requirements.
Organ meats are among the most concentrated sources of copper. Beef liver, in particular, is exceptionally high in this mineral. A 3-ounce serving of pan-fried beef liver provides a substantial amount of copper, making it an outstanding dietary source.
Shellfish are another excellent category of foods high in copper. Oysters, especially wild eastern oysters that are cooked, are particularly abundant in copper. Crab, such as cooked Dungeness crab, is also a notable source of this essential nutrient.
Nuts and seeds are convenient and plant-based sources of copper. Cashew nuts, dry roasted, and sunflower seeds kernels, toasted, offer significant amounts of copper per serving. Sesame seeds are another good option to include in your diet for copper intake.
Beyond these top sources, several other foods contribute to your daily copper intake. Unsweetened baking chocolate and dark chocolate with a high percentage of cacao solids are surprisingly good sources of copper. Vegetables like potatoes, especially when cooked with the skin, and shiitake mushrooms can also help boost your copper levels. Legumes such as chickpeas and whole grains like cooked millet and whole wheat pasta provide moderate amounts of copper. Even common foods like raw firm tofu, avocados, dried figs, boiled spinach, and cooked asparagus contribute to your overall copper consumption.
While the Daily Value (DV) for copper is set at 0.9 mg (900 mcg) for adults and children aged 4 years and older, incorporating a variety of these copper-rich foods into your meals and snacks can help ensure you are meeting your nutritional needs for this important mineral.
