Copper is an essential mineral that plays a key role in several bodily functions, including the formation of red blood cells, the maintenance of healthy bones, and the production of collagen. While copper is found in a variety of foods, many people may not be getting enough of this important mineral in their diets. In this article, we will discuss some of the best food sources of copper that you can include in your diet to ensure that you are meeting your daily copper needs.
- Shellfish: Shellfish, such as oysters and crabs, are among the best dietary sources of copper. A single serving of oysters can provide more than 7 milligrams of copper, which is more than the recommended daily intake for most adults.
- Nuts and Seeds: Nuts and seeds are another excellent source of copper. Some of the best options include cashews, almonds, and sesame seeds. A handful of cashews or almonds can provide around 0.6 milligrams of copper, while a tablespoon of sesame seeds can provide around 0.4 milligrams.
- Liver: Organ meats, such as liver, are some of the most nutrient-dense foods on the planet. In addition to being an excellent source of copper, liver is also rich in several other essential vitamins and minerals, including vitamin A, iron, and zinc.
- Dark Chocolate: Believe it or not, dark chocolate is also a good source of copper. A one-ounce serving of dark chocolate contains around 0.9 milligrams of copper, which is about 45% of the recommended daily intake for adults.
- Leafy Greens: Leafy green vegetables, such as kale and spinach, are also good sources of copper. A single cup of cooked spinach can provide around 0.4 milligrams of copper, while a cup of cooked kale can provide around 0.2 milligrams.
- Legumes: Legumes, such as lentils and chickpeas, are another good source of copper. A half-cup serving of cooked lentils can provide around 0.2 milligrams of copper, while a half-cup serving of cooked chickpeas can provide around 0.1 milligrams.
- Mushrooms: Lastly, mushrooms are another food that can help boost your copper intake. A cup of cooked shiitake mushrooms can provide around 0.3 milligrams of copper, which is about 15% of the recommended daily intake for adults.
In conclusion, copper is an essential mineral that plays an important role in several bodily functions. While it is found in a variety of foods, some of the best sources include shellfish, nuts and seeds, liver, dark chocolate, leafy greens, legumes, and mushrooms. By incorporating these foods into your diet, you can help ensure that you are meeting your daily copper needs and maintaining optimal health.
