20 Healthy Foods High In Copper That You Should Be Eating
Are You Getting Enough Copper?
Copper is an essential mineral that keeps your body strong and boosts brain function. But are you getting enough? Many people don’t realize that they can easily get this essential mineral in a variety of readily available food items. So why be deficient? Here are the top 20 copper-rich staples you should add to your diet.
1. Beef Liver
Beef liver is a true copper powerhouse with 3 ounces of copper per serving. It covers 1,378% of your daily value! Pan-sear with onions, or add it to meatloaf for a nutrient boost. Eating beef liver once a week is enough.
2. Shiitake Mushrooms
Looking for a healthy vegetarian source of copper? One cup of cooked shiitake mushrooms covers 145% of your DV of copper. They have anti-inflammatory properties and can boost your immune system when added to pasta or miso soup.
3. Sesame Seeds
Many people incorporate sesame seeds into their diet because they’re packed with healthy fats. Thankfully, a 1-ounce serving also covers 129% of your daily value of copper when you sprinkle it on stir-fries, salads, or pasta or blend it into tahini.
4. Pumpkin Seeds
By sprinkling a quarter-cup serving of pumpkin seeds on your salads or blending them into your pesto, you’ll have 48% of your daily value of copper taken care of. Pumpkin seeds are delicious when they’re roasted, and you can even mix them into your smoothie.
5. Spinach
As a versatile superfood, one cup of cooked spinach offers 35% of your daily value of copper. If you don’t like to add it to your omelets, you can blend it into smoothies. Spinach comes with a good dose of iron and antioxidants as well—best for overall health!
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6. Oysters
Oysters aren’t just a seafood delicacy. They’re loaded with copper. One serving (3 ounces) provides 4.9 mg, about 540% of your DV. You can enjoy them raw with lemon or in a hearty seafood stew. They’re also rich in zinc, which makes them great for immunity.
7. Tofu
If you’re vegetarian, you can include tofu in your diet, as one cup provides 53% of your copper DV. Plus, tofu is rich in proteins and calcium, so you can incorporate it into stir-fries, grills, or even blend it into smoothies.
8. Cashews
Cashews are one of the best plant-based sources of copper, with 70% of your DV offered per 1-ounce serving. Enjoy them as a snack or blend them into nut butter for a healthy spread. Cashews are filled with more nutrients, including calcium, sodium, and zinc.
9. Lobster
Did you know that your lobster roll is packed with healthy nutrients? Three ounces per serving covers 147% of your DV of copper, and it’s also rich in zinc, phosphorus, selenium, and calcium. Furthermore, lobsters have lean protein, so it works if you’re watching your calorie intake.
10. Sunflower Seeds
Enjoy a crunchy snack with sunflower seeds. You’ll get 70% of your DV of copper covered with a quarter-cup serving, whether you enjoy them as a snack or sprinkle them over your salads. Moreover, these seeds are packed with vitamin E, which helps protect your skin and immune system.
11. Salmon
Salmon is known for its omega-3s, but it also contains 0.27 mg of copper per 3-ounce serving or 30% of your DV. Bake it with lemon, grill it with herbs, or toss it into salads for a flavorful copper-rich dinner.
12. Dark Chocolate
Adults need 900 mcg of copper per day, and a single 100-gram bar of 85% dark chocolate contains 1,770 mcg. Nevertheless, you should eat it in moderation to avoid adding unnecessary calories to your diet. Enjoy a small piece as a treat, or melt it into desserts.
13. Almonds
Looking for a healthy, crunchy snack? Almonds contain 0.29 mg of copper per 1-ounce serving, which is about 32% of your DV. Snack on raw almonds, add them to oatmeal, blend them into smoothies, or use them to prepare tasty almond butter.
14. Chicken Liver
If beef liver is too strong for your taste, try chicken liver. A 3.5-ounce serving delivers about 60% of your DV of copper. It doesn’t take much time to cook when you saute it with onions. Plus, chicken liver is a good source of Vitamin B12 and selenium as well.
Poupou l'quourouce on Wikimedia
15. Hazelnuts
Hazelnuts are another copper-packed snack. One ounce of serving will offer 54% of your copper DV, in addition to a healthy dose of folate and Vitamin E. Have them roasted as a snack or blend them into homemade nut butter.
16. Crab
Seafood lovers have many delicious copper sources, including crab meat. A 3-ounce serving covers 77% of your DV with 0.69 mg of copper, and it’s also rich in zinc, omega 3, iron, magnesium, Vitamin C, and Vitamin B12. Toss it into fresh salads or serve it with creamy pasta for a hearty and healthy meal.
17. Lentils
As a vegetarian-friendly copper source, you can get 55% of your DV covered with a single cooked cup. Many people rely on lentils as a meat substitute. So, you can try and add them to burgers because they’re filled with fibers that keep you full.
18. Sardines
Sardines pack 0.11 mg of copper per a 3.75-ounce can, about 12% of your DV. Eat them straight from the can, mash them onto toast with avocado, or toss them into pasta for a nutritious, omega-3-rich meal. They’re a great source of calcium, too.
19. Potatoes
Many people know that potatoes are rich in Vitamin C and potassium. But a single serving of potatoes also offers 0.32 mg of copper, whether it’s baked, mashed, or fried. You can serve potatoes as a side or main dish, depending on your meal requirements.
20. Chickpeas
One cup of chickpeas provides 0.58 of copper per 64% of your DV. Roast them for a crunchy snack, blend them into hummus, or toss them into curries. Chickpeas are also high in fiber, which further supports digestion and heart health.
