Copper is an essential nutritional mineral required for sustaining many bodily functions. Copper is a critical nutrient that the body can not produce, so it must be obtained from your diet. A many of copper-rich foods can assist you fulfill an essential portion of your daily suggested requirements. Copper is found in all tissues within the human body. It is a key trace mineral that all humans require to sustain optimal health. Copper and iron are an important for the synthesis of red blood cells. Nutritional copper is also required to absorb and transport iron.
Copper deficiency can cause symptoms such as anemia, extreme fatigue, low white blood cell count, low red blood cell count, muscle weakness, histamine intolerance, poor immunity, slow wound healing, osteoporosis, intolerance to cold, pale skin, arthritis, vision changes, and memory issues, etc. Consuming copper-rich foods provides a numerous benefits such as enhance brain health, promote energy maintenance, improve immune system, support metabolism, boost skin health, protect vision, and bone health. It is essential to make sure you obtain enough copper in your diet. Here are the top 20 foods that are high in copper:
Top 20 Foods That Are High In Copper
1.Potatoes
Approximately 0.34 mg of copper can be present in an average-sized potato. Don’t miss to cook your potatoes with the potato skin on, as it is loaded with copper. Potatoes are an excellent supplier of copper. Copper is also present in sweet potatoes. An average-sized sweet potatoes contains 0.13 mcg of copper.
2.Avocado
An average-sized avocado offers 42% of cooper’s daily value or portion. Avocado is an excellent supplier of wholesome fats and copper. Consuming a single avocado will offer you with about 400 mcg of copper. Avocados can be present in a wide range of shapes and sizes. Savor it sliced in toast or as a topping for salads.
3.Shiitake Mushroom’s
One cup of cooked shiitake mushroom’s holds 1.3 milligrams or 144% of the daily value or portion. Shiitake mushroom’s are also an excellent supplier of zinc and pantothenic acid. Shiitake mushroom’s umami flavor and meaty texture are the best for plant-based dishes. Also, shiitake mushroom’s are low in calories and high in minerals.
4.Sesame Seeds
¼ cup of sesame seeds is comparable to about 73% of your daily requirement in copper. They are not only rich in copper but also in iron. Black sesame seeds are high in antioxidants.
5.Cashews
Cashews hold a significant quantity of required nutrients, especially copper. They are also supplier of magnesium. Cashew nuts hold 0.6 mg of copper per ounce.
6.Sun-dried Tomatoes
One cup of cooked sun-dried tomatoes holds 768 mcg of copper and also hold magnesium, potassium, and iron. Sun-dried tomatoes are an invaluable and delicious improvement to pasta, salads, and pizza, providing high nutritional value.
7.Buckwheat
Buckwheat can be used as a workable substitute for grains. Buckwheat hold 0.25 mg of copper for every one cup of cooked buckwheat.
8.Sunflower Seeds
One tablespoon of sunflower seeds contains 0.05 mg of copper. These seeds holds about 30% of your copper consumption for the day in every ¼ cup. Also, these sunflower seeds are a powerhouse of many nutrients.
9.Almonds
¼ cup of almonds provides 20% your copper consumption about 0.4 milligrams. Whole almonds can offer 1000 mcg of copper for every 100-gram portion. Dry, roasted almonds hold 1.6 mg of copper per portion.
10.Spirulina
Spirulina is a kind of blue-green that is known for its high dietary content. This Spirulina is a good supplier of protein, minerals and usually used as a nutritional supplements.
It is low in calories and an outstanding improvement to wholesome and balanced beverages such as shakes. One cup of spirulina holds 6.8 grams of copper.
11.Dried Apricots
One cup of dried apricots holds about 0.7 milligrams of copper. Ingesting approximately 5 to 6 dried apricots(about ¼ to ⅓ cup) you daily can offer required nutrients without including surplus calories.
12.Lobster
A 3-ounce portion of cooked lobster offers 147% of the daily value or portion for copper.
Lobsters are high in copper and hold protein, vitamin B12, zinc, and selenium. Lobster hold 2.8 mg of copper per every 145 gram portion. You will also obtain 113 % daily value for selenium, a bunch of B vitamins and over 16g of protein.
13.Beans
Beans are an excellent supplier of copper. Copper can also be present in beans. Another excellent supplier of copper is boiled soybeans, which offer 0.2 mg per cup. Chickpeas are also an excellent supplier of copper.
14.Dark Chocolate
1 ounce of dark baking chocolate contains 938 mcg of copper. Dark chocolate also holds various potent antioxidants and nutrients. Dark chocolate also contains fiber, iron, magnesium, manganese, potassium, phosphorus, zinc, and selenium.
15.Asparagus
A cup of cooked asparagus holds about 0.25 milligrams of copper. It is also high in vitamins A.
16.Crab
A 134-gram crab leg offers 176% of the minerals daily portion. All crab is an excellent supplier of copper. A 3-ounce of portion of crab will provide you 585 mcg of copper. Crab is low in fat and high in protein. Crabs are a healthy food choice.
17.Pistachio Nuts
An ounce(28.35g) portion offers 41% of the daily value. Pistachios are an excellent supplier of copper.
18.Black Pepper
One tablespoon of black peppers holds 0.09 mg of copper. 100-grams of black pepper has 148% of the copper. Don’t consume more than 1-2 teaspoons of black pepper every day.
19.Parmesan Cheese
One ounce of parmesan cheese contains 0.2 mg of copper.
20.Greek Yogurt
One cup of Greek yogurt contains 0.1 mg of copper.
