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Last Updated: Oct 23, 2019
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Top 10 Copper Rich Foods
Dt. Neha SuryawanshiDietitian/Nutritionist • 19 Years Exp.M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Copper is a trace mineral, meaning it is needed in a very small quantity. Its primary role is to help form hemoglobin and collagen in the body.
- A deficiency in copper results in poorly formed red blood cells, known as anemia. It also is an antioxidant, helping with the elimination of free radicals.
- Copper deficiency symptoms can include increased parasitic infections, weakness from anemia and leaky gut.
- Copper must stay in balance with zinc and iron in the body as well and if you consume too much of one it can throw the others out of balance.
The rda for copper is 900 mcg/day. The daily value is 2 mg.
Top 10 copper rich foods list
1) Beef liver
3 oz: 14 mg (over 100% dv)
2) Sunflower seeds
¼ cup: 0.63 mg (31% dv)
3) Lentils
1 cup: 0.5mg (25% dv)
4) Almonds
¼ cup: 0.4 mg (20% dv)
5) Dried apricots
1 cup: 0.69mg (34% dv)
6) Dark chocolate
1 square: 0.9 mg (45% dv)
7) Blackstrap molasses
2 tsp: 0.28 mg (14% dv)
8) Asparagus
1 cup: 0.25 (12% dv)
9) Mushrooms
1 cup: 0.43 mg (20% dv)
10) Turnip greens
1 cup, cooked: 0.36 (18% dv)
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