5 Foods that are High in Copper

Our body requires a small amount of copper on daily basis to function properly. Copper promotes bone health. You can receive copper from various food items. Here are some food items that are rich in copper.

Varsha Vats
Healthy DietWritten by: Varsha VatsPublished at: Nov 13, 2018
5 Foods that are High in Copper

Copper is essential for our body just like other nutrients. Our body requires a small amount of copper on daily basis to function properly. Copper promotes bone health. It is also responsible for the formation of red blood cells and connective tissues. You can obtain an ample amount of copper from dietary supplements. An adult requires 900 micrograms of copper each day. There are certain food items which can fulfill the requirements of copper by our body. Copper deficiency can make you feel week and tired. Lack of copper in your body can also affect your metabolism. Copper deficiency also increases your chances of getting a fracture. Here is a list of food items that are high in copper.

Nuts and seeds

Nuts are extremely healthy. They are extremely rich in nutrients. They are the healthiest snacking option. You can eat nuts anytime. Nuts like almonds, cashew nuts, peanuts, hazelnuts, and walnuts. These nuts contain other nutrients also in high quantity. Seeds like sesame seeds, flax seeds, and squash seed are a good source of copper. You can eats seeds as a seasoning on salads and add them into shakes and smoothies.

Also read: Eat copper rich food for fast fat metabolism


Seafood is a very popular source of copper. Almost every seafood contains copper. Seafood is available in various tastes and varieties which you can enjoy. Some of these rich in copper are lobster, tuna, salmon and squid. Oysters, which is a type of shellfish is considered as the best source of copper among seafood. Seafood is also rich in other nutrients like zinc and vitamin B12. But you should not consume a seafood on a regular basis, small consumption is enough to fulfill the copper requirement of the body.

Green leafy vegetables

Green leafy vegetables are extremely healthy. They are an excellent source of fiber, vitamin C and K, folate, and antioxidants. They are a good source of copper as well. They are the best option for vegetarians. Leafy greens like spinach and kale are a good source of copper. You can eat them raw or cook them according to your choice.

Also read: 7 Zinc-rich Foods you Should be Eating: Know the benefits

Dark chocolate

If you are a chocolate lover then you should know that dark chocolate is a good source of copper. Dark chocolate is also known for its ability to reduce the risk of heart diseases. It improves blood flow and lowers blood pressure. Dark chocolates are also a powerful source of antioxidants. Now you have more reasons to enjoy dark chocolates. You should not overeat dark chocolates as they are high in calories and overconsumption can lead to obesity.

Fruits and vegetables

There are some fruits and vegetables which contain copper. Vegetables like mushrooms, radish and beetroot are a good source of copper. Some fruits that can provide copper are guava, star fruit, and pineapple. Fruits and vegetables are very healthy for the human body. They are less in calories and does not lead to weight gain. They are extremely rich in antioxidants, vitamins and several minerals. You should make it a routine to eat a fruit daily. This will make you more healthy. You should also eat vegetables as much as possible.

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