8 Ways to Add Copper to Your Diet

Copper is an important and vital element of your daily diet. This mineral is essential for many different reasons. First of all, the body requires copper in order to produce both bone and connective tissue. Also, your body uses copper in order to code different enzymes that are responsible for functions in your body, such as producing melanin and getting rid of free radicals, which can lead to cancer.

Below is a list of food sources that are rich in copper.

1. Liver

Liver is probably the richest food source of copper available. Animal liver is full of minerals and vitamins. Although some may find this an unpalatable source of copper, liver can actually be quite tasty if prepared correctly. Liver provides around 15 mg of copper for each 100 g serving size.

2. Tahini and Sesame Seeds

Sesame seeds and tahini, which is sesame butter, are both great sources of copper. Sesame seeds provide about 7.75 mg of copper for every 100 g serving. Tahini, commonly found in hummus, has around 0.24 mg of copper per tablespoon.

3. Oysters

Another great food source for copper is oysters. Oysters have anywhere from 1 to 8 mg of copper per every 100 g serving. The steamed wild eastern oyster provides the highest amount of copper per serving.

4. Chocolate

Chocolate and cocoa powder are rich in copper. These are wonderful and tasty ways in which to get your daily recommended dose of copper. There is 3.8 mg of copper in every 100 g serving size.

5. Lobster & Calamari

Both lobster and calamari are another great and delicious way to meet your cooper recommended dosage per day. Calamari, which is squid, provides around 2.5 mg of copper for every 100 g serving. Lobster has about 1.9 mg of copper for each 100 g serving.

6. Nuts

Nuts are wonderful sources for copper. Cashews, which have 2.2 mg of copper per 100 g serving, are the nuts that are the richest in copper. Other copper-rich and delicious nuts to try are hazelnuts, walnuts, brazil nuts, pistachios, pine nuts, pecans, peanuts and almonds.

7. Sunflower Seeds

Sunflowers seeds are another great source of copper. They have 1.8 mg of copper per 100 g serving.

8. Dried Herbs

Many dried herbs are rich in copper. Try margoram, oregano, thyme or parsley.

Copper Deficiency

The daily recommended dosage of copper is 2 milligrams per day. A copper deficiency is very unhealthy for your body and, in extreme circumstances, can cause major damage or even death. A cooper deficiency can lead to issues such as joint pain, osteoporosis, lowered immune system, and anemia.

Excess Copper

You should also be aware that there is such a thing as too much copper. There can be health problems for those that are consuming more copper than they should be. Excess copper can lead to health issues such as diarrhea, vomiting, stomach cramps, depression, hypertension, insomnia, senility, and even schizophrenia.  

Cautionary Advice

Antacids can hinder the absorption of copper in the body. This is due to the fact that the stomach requires an acidic state in order to properly absorb copper. Milk and egg proteins also have this same effect of interfering with copper absorption.


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