Copper is an essential trace mineral vital for various bodily functions, including energy production, iron absorption, and the formation of connective tissues and nerve function. While the body requires copper in small amounts, ensuring adequate intake through diet is crucial for maintaining overall health. Understanding what foods are rich in copper can help you make informed dietary choices.
Several food groups offer significant amounts of copper. Nuts and seeds are excellent sources, providing not only copper but also healthy fats, protein, and fiber.
Organ meats, such as liver, are among the most concentrated sources of copper. Including organ meats occasionally can significantly boost your copper intake.
Shellfish, including oysters, crab, and lobster, are also good sources of dietary copper. These seafood options can contribute to meeting your daily copper requirements.
Legumes, such as lentils and beans, offer a plant-based source of copper, along with protein and fiber. They are a versatile addition to a copper-rich diet.
Whole grains, while not as concentrated as other sources, contribute to overall copper intake, especially when consumed regularly as part of a balanced diet.
Dark chocolate with a high cocoa content is another surprising source of copper, providing antioxidants and other beneficial compounds as well.
According to the Dietary Reference Intakes (DRIs), the Recommended Dietary Allowance (RDA) for copper for adults is 900 micrograms per day. Pregnant women need slightly more at 1,000 mcg/day, and lactating women require the highest amount at 1,300 mcg/day. For children, the RDA varies by age, starting at 340 mcg/day for 1-3 year olds and increasing to 700 mcg/day for 9-13 year olds. Infants have an Adequate Intake (AI) level set at 200-220 mcg/day.
Consuming a varied diet that includes these copper-rich foods can help you meet your daily requirements and support optimal health. Always consult with a healthcare provider for personalized dietary advice, especially if you have specific health concerns or conditions.
