Copper is one of the essential minerals that are needed by the body system to function properly. It maintains blood volume, strengths the tissue and produce energy in the cells. To perform all these tasks our body need a good amount of copper, which can be induced by the foods only. The food that we eat has a negligible amount of copper thus we need to consume foods that are high in copper. Below we have listed top copper rich foods. These foods will definitely make up the copper level in your body.
List of Top Copper Rich Foods:
1.) Meat High in Copper
Meat is a good source of copper. Foods like pork, turkey, beef, liver and chicken are packed with good amount of copper. To treat the copper deficiency one should consume the adequate amount of these meats. Animal liver is loaded with essential vitamins and minerals and copper is one of them. And the liver of veal (calves meat) has the maximum amount of copper. Therefore, meat is on the top in the list of copper rich foods. One serving of meat is more than sufficient for a day.
2.) Seafood Rich Source of Copper
Another food in our list of top copper rich foods is seafood. Foods like calamari, tuna, lobster, sardines and salmon are the good source of copper. However, oyster is the highest source of copper among all seafood’s. Tuna and salmon have approximately 0.1mg of copper, sardines have 0.3 mg and oyster has 7.2 mg of copper.
3.) Eggs Rich in Copper
Egg, especially egg yolk is one of the top copper rich foods. It contains a fair amount of copper which the normal diet contains. People who do not like meat and seafood can consume egg yolk to prevent the deficiency of the copper. A boiled egg yolk is the healthiest form. However, you can try different recipes of eggs in which only egg yolk is required. Apart from the nutritional basis, it is good for hair and skin as well. You can apply it on your damaged hair. It conditions the hair and helps to fight with the symptoms of aging that are blemishes, fine lines, and wrinkles.
4.) Nuts High in Copper
Another food in the list of top copper rich foods is nuts. Though nuts like cashews, walnuts, hazelnuts, pine nuts, pine nuts, and almonds are high in calories but they have a good amount of copper as well. Not only copper these nuts are a great source of potassium and iron also. Moreover, they contain a fair amount of Omega-3 fatty acids that helps to maintain healthy skin, nails hair and overall health. Specifically, almonds are good for eyes as well. Soak handful almonds; remove the upper layer of it before eating. However, it is good to not remove the upper layer of the nuts since it contains most of the nutrients. 3-5 nuts in a day are sufficient for your body. You can also sprinkle it in the yogurts, sweets, oats, and smoothies to get additional benefit.
5.) Seeds Rich in Copper
All types of edible seeds are highest in copper, potassium and other nutrients like protein, vitamins, calcium, magnesium and zinc. Seeds of Squash, pumpkin, sesame, flaxseeds and sunflowers are healthiest among all the seeds. You can consume these seeds by roasting them or by sprinkling them on your meal. For example, you can sprinkle some flaxseeds on your muffin. Similarly, you can make the best use of these seeds. Like seeds their respective vegetables like pumpkin are also healthy.
6.) Chocolates High in Copper
Yes, you read it right! It’s chocolates. Unsweetened hot chocolates and cocoa powder are a good sources of copper. That means you can have your favorite cake, muffins, and pastries. However, that does not mean that you will only fill your tummy with chocolates. We all know that too many chocolates are not good for health especially for teeth. So make sure that you consume it in the adequate amount. Hot chocolate is one of the drinks of children so now you have a reason that too a good one to give your child a glass of hot chocolate.
7.) Spices and Herbs Rich Source of Copper
Spices and herbs are also one of the top copper rich foods. Examples of such spices are coriander leaf, dill mace, mustard, cloves, chili powder, celery seeds, cumin, peppermint, cumin, onion powder and curry powder. These spices are regularly used in the meal. So you do not have to consume them separately. Your meal has a fair amount of these spices which gives a sufficient amount of copper. On the other hand, dried herbs like thyme, marjoram, tarragon, chervil are also packed with the average amount of this essential mineral.
8.) Beverages High in Copper
Beverages have an average amount of copper. Beverages like coffee, black tea, wine, and beer have copper. These beverages fill the need of copper. However, make sure that you do not consume them in the excess since most of them have caffeine and too much of caffeine is not good for health. 1-2 cups of these beverages in a day is sufficient.
9.) Beans Rich Source of Copper
Beans like soya bean, kidney beans are a rich source of copper. In addition, these beans help to lower cholesterol and fat. Boiled beans and sprouts are very healthy. Make sure that you consume a bowl full of the boiled beans or sprouts regularly. They not only provide the desired nutrient to your body, in fact, it makes you full also. That means you do not feel hungry for a long time. People you are on dieting or reducing weight must consume this
10.) Fruits and Vegetables Rich in Copper
Though fruits and vegetables have less amount of copper as compared to other foods but they can also provide fair amount of this essential mineral. A cup of sun-dried tomato is packed with nearly 768 micrograms of copper. It is a fair source of other nutrients like iron, vitamins and antioxidants. You can use it salads, sauces, and pizzas. On the hand, a large baked potato provides 320 mg of copper. Vegetables like radish, mushrooms also provide a good amount of copper. In addition fruits like avocado, bananas, grapes, litchi, star fruit, guava, kiwi, lemon, apricot, pineapple and sweet potato also have an average amount of this vital mineral. Apart from copper, these vegetables and fruits are a good sources of vitamin, potassium and fiber. So make sure that you include these fruits and vegetables in your diet.
Things to Remember:
- Do not overeat the foods that are a rich source of copper.
- Eat an adequate amount copper since it prevents anemia, osteoporosis, and joint pain.