10 Great Sources of Copper

Copper is an element required in traces in the body. It is essential for metabolism, for bone and connective tissue production, enzyme regulation and making of the pigment melanin. Copper is not produced by the body and should be taken externally. Deficiency can lead to lower immunity, anemia, osteoporosis, pain in the joints. Too much copper causes diarrhea, vomiting, and cramps in the short term and insomnia, hypertension, and depression in the long run. Two milligrams of copper per day should be in the diet. Copper utensils to store water can also take care of some part of the copper needs of the body. However, you would need to eat copper rich food to get the complete dosage required per day. Here are some of the food items rich in copper.

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Seafood (Oyster, Lobster, Crab, Squid and Octopus) – Most of the Mollusca which lives in the sea are good sources of copper. Oysters have the highest copper content per 100 grams which is 5.71 mg; squid is the next with 5.14 mg per 100 gram. Lobsters, crabs, and octopus also contain copper enough to meet daily requirements in just 100 gm intake.

Raw Kale – Among vegetable kale is the one with the highest copper content. 100 gram of kale contains 1.5 mg of copper. The best part is that it is very low in fat unlike seafood. Steaming is the best way to cook the Kale if you want to retain the copper.

Mushrooms – Shiitake mushrooms also have high copper content. 100 grams contains 0.9 mg of copper. Other mushrooms rich in copper are the white mushroom, morel, brown Italian and raw.

Seeds – Sesame seeds have really high copper content. 100 grams of the seed contains around 4 mg of copper. This is enough for m2 days of copper needs.

Cashew Nuts – Cashew nut has 2.22 mg of copper per 100 grams. This is t5he daily requirement of copper in the human body. Other nuts which are also good sources are Hazelnuts, walnu, and almonds.

Soya foods – Soya foods which include soya milk, soya beans , and tofu are also good sources of the copper trace element. 100 grams of soya foods contains almost half mg of copper.

Beans – Beans are good a source of protein is a well-known fact. In addition to protein, beans are also the good source of trace element copper. 100 grams of chickpeas contains 0.35 gm of copper.

Cheese – Cheese is also a nice source of copper. Along with other nutrients, it also contains the micro-nutrient copper. 100 grams of goat cheese contains 0.73 mg of copper in it.

Liver – For nonvegetarians eating liver can be a good supplementary source of copper. Liver contains almost 4 mg of copper per 100 grams. This means a morsel of liver per day can take care of the daily requirements.

Avocado – Avocado is good for the heart, stomach and is also a great source of natural calories. This marvelous fruit also contains traces of copper.

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