Are You Copper Deficient? Understanding the Importance of Copper for Your Health
Copper is a mineral that is essential for many bodily functions, including the formation of red blood cells, maintaining healthy bones and connective tissues, and aiding in the absorption of iron. While copper is found in various foods, many people may not be getting enough of this vital nutrient.
One reason for this is that western diets tend to lack foods that are rich in copper, such as liver, oysters, nuts, and seeds. Additionally, certain factors such as consuming foods high in zinc, iron, or vitamin C can interfere with copper absorption.
Adequate copper intake is especially important for women who are pregnant or nursing, as well as those with certain medical conditions such as celiac disease or Crohn’s disease. Symptoms of copper deficiency can include anemia, osteoporosis, and skin and hair problems.
It’s important to speak with a healthcare professional to determine the proper amount of copper needed for one’s individual needs. Adding copper-rich foods to one’s diet can help ensure a sufficient intake of this essential mineral.
The recommended daily intake of copper for adults is approximately 900 micrograms, with variations depending on age, gender, and specific health condition
Meat & Protein
Grass Fed Red Meat
a 3.5 oz serving provides 1,231% of the daily value for copper.
A serving of 3.5 oz provides 1081% of the daily value for copper.
3.5 oz serving provides 790% of the daily value
Just 3.5 oz of lamb liver provides 667% of the daily value for copper.
A 3.5 oz serving provides 200% of the daily value for copper.
Bison/buffalo liver – a 3.5 oz serving provides 196% of the daily value for copper.
3.5 oz serving provides 61% of the daily value for copper.
Organic White Meat
Chicken liver is an excellent source of copper, providing up to 320% of the daily value per 3.25 oz.
Turkey Liver – Turkey liver contains approximately 150% of the daily value of copper per 3.5oz.
Chicken Breast – Chicken breast is not only a great source of lean protein but also contains copper. A 3.5 serving of chicken breast provides 5% of the daily value.
Turkey Breast – Turkey breast is a popular source of white meat that also provides copper. A 3.5oz serving of turkey breast contains approximately 3% of the daily value of copper.
Pork Tenderloin – While not as high in copper content as the options above, pork tenderloin still provides a good source of copper, with a 3.5oz serving giving around 7% of the daily value.
Fish and Seafood
A single serving of oysters (6 medium-sized ones) contains 1,950% daily value (DV) of copper.
A 3-ounce serving of cooked mussels contains 390% DV of copper.
3-ounce serving of cooked blue crab contains 75% DV of copper.
One 3-ounce serving of cooked clams contains 90% DV of copper.
A 3-ounce serving of boiled lobster contains 35% DV of copper.
Grass Fed Dairy
A single ounce of blue cheese can provide about 27% of the daily value of copper.
One ounce of Swiss cheese has about 10% of the daily value of copper.
A cup of plain yogurt has about 5% of the daily value of copper.
One cup of whole milk provides about 3% of the daily value of copper.
Beans and Legumes
One cup of cooked lentils contains about 18% of the recommended daily value of copper.
A cooked cup of lima beans accounts for 22% of the DV.
3.5 oz of soybeans contain around 17% of the daily value
One cup (164 grams) of cooked chickpeas delivers roughly 56% of the daily requirement for an adult.
An excellent source of copper, with 25% of the daily value present in just one cup of boiled kidney beans.
A single cup of cooked navy beans contains around 25% of the recommended daily value.
One cup of cooked black beans contains around 44% of the daily recommended value for adults.
A serving of pinto beans (approximately ½ a cup) contains 8% of our daily recommended intake of copper.
Nuts & Seeds
Just one ounce of Brazil nuts contains around 95% of the daily value
One ounce of sunflower seeds has about 22% of the daily value.
One ounce of sesame seeds has approximately 20% of the daily value
An ounce of cashews offers about 20% of the daily value of copper.
An ounce of almonds will provide around 15% of the daily recommended value
Pine nuts have around 13% of the day’s required in an ounce.
1 ounce of hazelnuts offers about 12% of the daily value.
Fruits, Roots & Leafy Greens
Leafy Greens
A one cup serving of Swiss chard contains approximately 3% of the daily value needed for a healthy adult.
A cup of kale contains approximately 10% of the daily intake for adults.
1 cup of raw spinach provides approximately 6% of the daily value for copper.
A 1-cup serving of cooked collard greens contains approximately 10% of the daily value.
One cup serving of chopped mustard greens provides approximately 5% of the daily value.
1 cup of raw turnip greens provides approximately 6% of the daily value for adults.
Roots
One medium sweet potato provides around 20% of the daily value
Yams provide around 15% of the daily value
One cup of chopped carrots provides around 10% of the daily value
A cup of chopped beets provides around 8% of the daily value
One cup of chopped turnips provides around 6% of the daily value.
Organic Fruit
Approximately 10% of the daily value of copper in a serving size of 5 prunes.
One medium-sized mango provides approximately 4% of the daily value for copper.
A medium-sized kiwi, which typically around 69-76 grams, contains approximately 6% of the daily value for copper.
1/2 cup of pomegranate seeds provides approximately 4% of the recommended daily value of copper for adults
One medium-sized banana is equal to only around 5% of the recommended daily intake value of copper for an average adult. The amount of copper varies based on size of banana.
1/3 of a medium avocados provides about 8% of your daily value.
One cup serving of watermelon provides 2% of the recommended daily amount of copper intake.
Two dried dates contains about 10% of your daily value of copper.
Whole Grains & Mushrooms,
Mushrooms
One cup of cooked Shiitake mushrooms contains 18% of the daily value
A cup of sliced morel mushrooms provides around 28% of the recommended daily value
2/3 cup of raw Portobello mushrooms provide approximately 33% of the daily value of copper for adults. It’s important to note that cooking mushrooms can impact their nutrient content, so it’s best to consume them raw or lightly cooked to maximize their benefits.
A serving of 2/3 cup of chanterelle mushrooms provides less than 5% of the daily value
One cup of raw oyster mushrooms provides about 15% of the daily value
Each serving provides approximately 12% of the daily value.
Whole Grains
A cup serving of cooked quinoa contains about 20% of the daily value.
A cup serving of cooked oats contains roughly 15% of the daily value.
1 cup serving of cooked buckwheat contains about 15% of the daily value.
A cup serving of cooked brown rice contains roughly 10% of the daily
A cup serving of cooked wild rice contains about 10% of the daily value.
Did you know?
Copper has antimicrobial properties and is used in hospital settings to reduce the spread of infections. Copper is the only metal that is naturally antibacterial.
The Statue of Liberty is made of copper and has turned green over time due to oxidation.
Chlorophyll, the pigment that gives plants their green color, contains a copper ion at its center.