12 Foods That Are High in Copper

1. Oysters

Oysters are a type of low-calorie shellfish rich in vital minerals including vitamin B12, zinc, and selenium.

According to the USDA National Nutrient Database, the Eastern oyster has the highest natural concentration of copper, containing a whopping 4,851 mcg of copper in a 3-ounce serving. Just make sure they haven't been breaded and fried, as this can change the nutritional value of the oysters and reduce your ability to absorb the copper.

2. Beef liver

Beef liver and other organ meats are excellent sources of copper. One ounce of beef liver contains 4,000 mcg of copper. 

Beef liver has three times as much copper as pig liver, whereas calf liver contains two times as much copper as beef liver. Beef tongue, tripe, kidneys, and heart are also rich in copper and other nutrients.

3. Shiitake mushrooms

Shiitake mushrooms are an excellent source of minerals, including copper, with 1 cup supplying about 20% of your daily requirement of copper. However, after cooking, this quantity increases to 1,152 mcg or 128% of your daily requirement. 

4. Nuts and seeds

Nuts and seeds are incredibly nutrient-dense and can be a great way for vegetarians and vegans to meet their copper requirements. Sunflower seeds and cashews both contain 519 and 629 mcg of copper per ounce, respectively. For every 2 tablespoons of chunky peanut butter, you can obtain up to 185 mcg of copper. To further improve the copper level in your diet, think about packing almonds and hazelnuts as portable snacks. For every 100 grams of whole almonds, you can get 1,000 mcg of copper. In addition, you can get 1,700 mcg of copper from a 100-gram container of poppy seeds.

5. Legumes

Beans and lentils are also excellent sources of copper. White beans and pinto beans contain about 1,000 mcg of copper per serving. Garbanzo beans contain 305 mcg of copper per 100 grams, and sprouted lentils contain about 271 mcg of copper per serving 

6. Lobster

Lobsters are large shellfish that are rich in protein, vitamin B12, zinc, and selenium in addition to copper. They have a low saturated fat content but a high cholesterol content. There is about 2.8 mg of copper in a 145-gram serving of lobster.

7. Dark chocolate

Dark chocolate is loaded with nutrients including zinc, iron, and copper. A 3-ounce bar of dark chocolate contains 750 mcg of copper. Although it may be tempting to use chocolate to increase your intake of copper, however, remember to consume it in moderation and make sure to select at least 70% cocoa content. 

8. Quinoa

Quinoa is a good source of copper and can replace rice in your diet rather well. For each cup of cooked quinoa, there is 0.4 mg of copper.

9. Spirulina

Spirulina is a blue-green algae known as cyanobacteria that are extremely nutrient-dense and copper-rich. One cup of spirulina may contain 6.8 grams of copper. It comes in powdered form and can be added to smoothies.

10. Leafy greens

Leafy greens are rich in numerous plant compounds that are good for your health. They are also rich in copper. One cup of raw, chopped kale contains 0.2 mg of copper. After being cooked, Swiss chard has more than 0.16 mg of copper per 100 grams. There are more than 0.03 mg in 1 cup of raw spinach.

11. Tofu

Tofu is a fantastic source of iron and fiber, and 1 cup contains 1 mg or 106% of the daily value (DV) for copper.

12. Avocados

One avocado will give you about 0.28 mg of copper or 42% of the DV. Avocados are also high in fiber and unsaturated fats, which are good for overall health.

• May improve brain health: Unbalanced copper levels can affect brain function, and copper deficiency can delay normal brain and nerve development.
• May prevent anemia: Anemia, which can affect energy levels, can be caused by copper deficiency.
• May enhance immune health: The two most important trace minerals for optimum immunological health are copper and zinc. Low levels of these minerals can make you more susceptible to bacterial infections. 
• May improve skin health: Copper can protect against free radical damage, speed up wound healing, and reduce the appearance of wrinkles and age spots. It encourages collagen production, which boosts skin health.
• May support metabolism: Copper is essential for metabolic functions and helps break down fat cells. 
• May protect eye health: Age-related macular degeneration risk may be decreased with copper and zinc supplementation.