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Copper might not be as frequently discussed as other minerals like calcium or iron, but the importance of copper-enriched foods in our diets cannot be overstated. This essential trace mineral plays a crucial role in various bodily functions, including energy production, iron metabolism, connective tissue formation, and antioxidant defence. Despite being required in smaller quantities compared to major minerals, ensuring an adequate intake of copper is essential for maintaining overall health and well-being. For those seeking to boost their copper intake through diet, we bring to you the 20 foods high in copper, along with their benefits.
The importance of copper in our diets
Before delving into the list of copper-rich foods and vegetables, let's explore why copper is vital for our health. Copper is involved in the production of energy at the cellular level, as it is a cofactor for enzymes involved in cellular respiration. Additionally, copper plays a role in iron metabolism by aiding in the absorption, transport, and utilization of iron, which is essential for the formation of red blood cells and the prevention of anaemia.
Moreover, copper is necessary for the formation of connective tissue, including collagen and elastin, which are essential for maintaining the structure and integrity of skin, bones, and blood vessels. Furthermore, copper acts as an antioxidant, helping to neutralize harmful free radicals and reduce oxidative stress in the body. Additionally, copper plays a role in neurotransmitter synthesis, immune function, and the maintenance of healthy hair and skin.
Here are the top 20 copper-rich foods and vegetables to add to your diet
1. Shellfish (Oysters, crab, lobster)
Shellfish, particularly oysters, are among the best copper-enriched foods. Oysters contain approximately 7.6 mg of copper per 3-ounce serving, making them an excellent choice for boosting copper intake.
2. Organ meats (Liver)
The liver, especially beef liver, is a powerhouse of nutrients, including being one of the top copper-enriched foods. A 3-ounce serving of beef liver contains approximately 12 mg of copper, making it one of the most copper-rich foods available.
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3. Hazelnuts
Hazelnuts are nutrient-dense nuts that offer various health benefits, including being rich in copper. One ounce of hazelnuts provides approximately 0.5 mg of copper. Enjoy hazelnuts as a snack, or use them in baking, granola, or as a topping for yoghurt or oatmeal.
4. Pine nuts
Pine nuts are small seeds harvested from pine cones and are commonly used in Mediterranean cuisine. They are good copper-rich foods for vegetarians, providing around 1.3 mg per ounce. Incorporate pine nuts into salads, pasta dishes, or pesto sauces for a nutty flavour and a copper boost.
5. Walnuts
Walnuts are another type of nut that are copper-rich foods for vegetarians, among other essential nutrients. One ounce of walnuts provides approximately 0.4 mg of copper. Enjoy walnuts as a snack, add them to salads or baked goods, or use them to make walnut butter for a flavorful and nutritious option.
6. Cashews
Cashews are not only delicious but also contain copper. Enjoy them as a snack on their own or use them in recipes like stir-fries, curries, or nut butter.
7. Almonds
Almonds are nutrient-dense nuts that provide copper, among other essential nutrients. Enjoy them as a snack, sprinkle them on salads, or use them to make almond butter for a tasty and nutritious addition to your diet.
8. Pistachios
Pistachios are another type of nut that is rich in copper. Enjoy them as a snack, add them to trail mix, or use them to garnish dishes like salads or yoghurt for a flavorful and nutritious boost.
9. Pumpkin seeds
Pumpkin seeds, also known as pepitas, are a fantastic source of copper. Enjoy them roasted as a snack, sprinkle them on salads or soups, or use them to make pesto for a delicious and nutritious meal.
10. Sesame seeds
Sesame seeds are tiny seeds that pack a nutritional punch, including copper. Sprinkle them on salads, stir-fries, or yoghurt for a tasty and nutritious boost.
11. Dark chocolate
Good news for chocolate lovers – dark chocolate is not only delicious but also a food that has copper. To gain the maximum benefits, choose dark chocolate that has a high percentage of cocoa.
12. Avocado
Avocado is not only creamy and delicious but also is among the good sources of copper. One medium avocado contains approximately 0.5 mg of copper, along with healthy fats and other essential nutrients.
13. Mushrooms (Shiitake mushrooms)
Shiitake mushrooms are not only flavorful but are food that has copper. Add them to stir-fries, soups, or pasta dishes for a delicious and nutritious meal.
14. Spinach
Spinach is a leafy green vegetable that is rich in various nutrients, including being one of copper-rich vegetables. One cup of cooked spinach provides approximately 0.2 mg of copper, along with other essential vitamins and minerals.
15. Lentils
Lentils are versatile legumes that are copper-rich foods for vegetarians, along with fibre and protein. Incorporate them into soups, stews, salads, or veggie burgers for a hearty and nutritious meal.
16. Quinoa
Quinoa is a gluten-free grain that is not only rich in protein but also contains copper. Use quinoa as a base for salads, stir-fries, or grain bowls for a nutritious and satisfying meal.
17. Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile legume that is rich in copper. Use them in salads, soups, stews, or hummus for a nutritious and satisfying meal.
18. Lima beans
Lima beans are a type of legume that is rich in copper, along with other essential nutrients. Incorporate them into soups, stews, salads, or casseroles for a hearty and nutritious meal option.
19. Tofu
Tofu is made from soybeans and is known to be a rich source of copper. Use tofu in stir-fries, salads, or sandwiches for a plant-based protein boost.
20. Brussels sprouts
Brussels sprouts are cruciferous vegetables that are rich in various nutrients, including copper. One cup of cooked Brussels sprouts provides approximately 0.2 mg of copper. Roast, steam, or sauté Brussels sprouts as a side dish or add them to salads, stir-fries, or vegetable medleys for a nutritious and flavorful option.