Which product contains a lot of copper?

People leading a healthy lifestyle try to build a diet that takes into account the properties of microelements and, in particular, copper. Let’s learn from experienced experts about the best products with copper and tell you why they are so important for health Copper is the third most common, after iron and zinc, a useful and easily accessible mineral, vital for any person. The body does not produce copper on its own; we only get it from foods. But the content of this nutrient in food is quite high, so it is needed separately in the form of supplements only for seriously ill patients whose functions of assimilating nutrients in the intestines are impaired. Healthy people do not have problems, it is only important to create the right diet. In this article we will tell you about useful and affordable products containing copper.

Useful information about copper

The role of copper in the body	Participates in the production of blood cells, melanin, collagen formation, and iron absorption. Important for infant growth, brain development, strong bones and immune system formation. Helps with heart problems and Alzheimer’s disease.
Where is the most copper in the human body?	The body accumulates 50-120 mg of copper. Most of all – in bones and muscles, small amounts – in the brain and skin
Daily copper consumption rate	Depends on age. For children over 2 years old – 0,8-1 mg, for men and women over 20 years old – 1,4 mg (1)

Why should you eat foods with copper?

Metabolism

Table of foods rich in copper

Fruits and vegetables, with the exception of kale, cannot boast of a high copper content, but there is a lot of useful mineral in other available products. See which of the things listed in the table you include in your menu, and which foods are less common on your table.

Offal	Beef, pork and chicken liver, turkey liver and heart
Spirulina	Dried, in powder form
mushrooms	Especially dried shiitakes
Cocoa, chocolate	Cocoa powder, dark chocolate with cocoa content of at least 70%
Nuts, seeds	Cashews, sunflower seeds, hazelnuts, pumpkin seeds, flax seeds, peanuts, chia seeds
Seafood, crayfish	Oysters, squid, king crab, octopus, clams, crayfish
Cheese	Goat, soy – tofu
Seasonings and additives	Turmeric, coconut flakes (no sweeteners)

List of foods that contain the most copper

In food of plant origin, the amount of mineral depends on the region of growth, soil type, water quality and fertilizers used, and harvest season. We’ll tell you which foods contain the most copper.

Beef liver

Organ meats are the best source of copper. Per 100 g of beef liver there are 14,3-16 mg of microelements. This is many times more than the recommended daily intake, so eating beef liver once a week is enough to maintain the required nutrient levels. Liver and heart can be prepared as you like: fry, stew, bake.

oysters

Seafood lovers can rejoice. 100 g of smoked or steamed oysters contains 4,4 mg, and 2,9 g of raw oysters contains XNUMX mg of copper. There is also a lot of mineral in lobsters, Kamchatka crabs, large mollusks that live on the bottom of the sea, and crayfish.

Dark chocolate

The golden rule for anyone who wants to eat a tasty and copper-rich product: the darker the chocolate, the better. A bar containing 70-85% cocoa provides about 17 mg of copper, and bars containing 60-69% cocoa beans provide 12 mg of the substance. Dark chocolate is not only an excellent source of copper, but also a great treat for anyone who is on a diet and does not want to gain extra pounds.

cashew nuts

If you often eat on the go or have snacks at work, eat a handful of nuts and replenish your body with copper, protein and other nutrients. Cashew nuts can be added to dough, porridge, cottage cheese, they add a pleasant taste to casseroles and bread. The only negative is that any nuts are extremely high in calories, so portions should be small.

mushrooms

100 g of this product contains up to 5,2 mg of copper. Fried, boiled, salted and dried mushrooms also contain a lot of protein and very few calories. It is no coincidence that they are recommended for overweight people.

Sunflower seeds

Hulled and roasted seeds contain 1,8 mg of copper. In addition, this product is rich in B vitamins. Sunflower seeds are eaten as a snack and added to various dishes: baked goods, salads, soups and purees. You can also replenish your copper supply by including poppy seeds, sesame seeds, pumpkin seeds, celery, flax, fennel, coriander, chia and cumin in your menu.

Goat cheese

Soft goat cheese is a good source of protein, vitamins and various minerals, including calcium, phosphorus and copper. 100 g of product contains 40-50% of the daily requirement of copper.

Spirulina

Vegetarians have been using this marine superfood for a long time because it contains a large amount of vitamins and microelements. Copper in spirulina is 6,1 mg per 100 g, and the specific gravity of plant proteins reaches 70%. Powdered spirulina is used to make smoothies, salads and soups.

Soy products

The real treasure of Asia is natural soy products. 100 g of soybean cake contains 2 mg of copper, soy protein contains 1 mg, tempeh fermented soybean product contains 0,6 mg, and tofu cheese contains 0,2 mg. However, not everything made from soy contains this mineral. There is very little of it in soy sauce and absolutely none in soy oil.

Reviews from doctors about products with copper

Describes molecular biologist, nutritionist, cosmetic chemist-cosmetologist Yulia Drobysheva:

— Copper is a natural trace element needed by humans in small quantities. It plays a large role in many metabolic processes of the body, especially in the synthesis of collagen and elastin proteins, which are needed for skin elasticity, strengthening cartilage, bones and joints. Another important function of copper is to increase the absorption of iron in the intestinal tract and fight the destructive effects of free radicals.

In order to ensure the daily intake of nutrients, it is enough to maintain variety in food. A balanced diet fully provides the body with this microelement. The useful mineral is found in both animal and plant products, which is important for those who adhere to vegetarian cuisine.

To the question of what will happen to the body if there is too much copper in the diet, Svetlana Kanevskaya, a specialist in integrative and anti-aging medicine, answers:

— We have a special mechanism for regulating copper levels. The body is easily able to remove its excess amount, so toxic levels of this element are extremely rare in healthy people. Toxic effects can occur due to a genetic mutation that leads to excessive accumulation of copper. This is Wilson-Konovalov disease, for the detection of which there are special medical tests.

The disease is present in a person from birth, as it is hereditary. However, signs of the disease do not appear until copper levels rise to toxic levels.

Symptoms vary depending on the parts of the body that are affected:

fatigue and loss of appetite;
development of jaundice;
the appearance of a golden-brown or copper-colored ring around the iris (Kaiser-Fleischer ring);
swelling of the legs and accumulation of fluid in the abdomen in more advanced stages of the disease;
depression, depression and mood changes, sleep problems;
in severe cases, there are problems with speech, swallowing or physical coordination, uncontrolled movements or muscle stiffness.

When the first symptoms appear, it is important to consult a doctor for a comprehensive diagnosis. When diagnosed early, Wilson’s disease is treatable, and many people with the condition live normal lives.

What is copper?

Copper is an essential mineral. Your body needs a small amount every day to process cholesterol and stay healthy. This way you will get healthy bones, red blood cells and the necessary tissues. You also need copper to make enzymes and for pregnant women to keep the fetus healthy. Since the body cannot produce copper on its own, we consume copper in vitamins or food.

How much copper do we need?

How much copper you need depends on several factors. If you are an adult male aged 20 years or older, you should get 1400 mcg of copper per day. This amount is reduced to 1100 mcg for women and children. If you are pregnant or breastfeeding, be sure to talk to your healthcare provider. But generally, you should get more copper, 1 to 1,3 mg per day.

Luckily, the body simply eliminates the copper you don’t need, so overdosing is rare. However, please consult your doctor if you have stomach pain, dry mouth or diarrhea.

What are the benefits of copper?

Since our body cannot produce copper on its own, a balanced diet with sufficient amounts is important. The older we get, the more copper we need. That’s why:

Without a healthy immune system, our body will not be able to protect itself from disease. Copper also serves as an antioxidant. It binds itself to free radicals in the body and protects healthy cells from damage. Too many free radicals can speed up the aging process if we don’t get enough exercise. Antioxidants like copper help reduce this, and with them the risk of arthritis, diabetes and heart disease decreases.

2. Copper Helps Support Tissue

Your body requires connective tissue in order for your tendons, ligaments, and heart to function properly. This requires specific types of enzymes. The same enzymes also work hard in your circulatory system, strengthening blood vessels and the structures they use to move. The body also uses enzymes to build strong bones.

No organ in our body uses as much copper as the brain. It is an essential mineral for our neurological function to work properly. High levels of copper in our brain ensure oxygen flow and free radicals cause less damage. Thanks to copper’s effect on cognitive development, we will have a healthier nervous system and more energy. We will also respond better to stress.

7 Foods High in Copper

Organic foods such as beef liver contain more copper than any other type of food. The liver can be stewed, made into a pate or fried. It contains approximately 16 micrograms of copper per 070 grams. This is almost 100 times the recommended daily intake. Therefore, eat beef liver for dinner only once a week. You can also eat chicken liver – it contains 20 mcg, which is about 566% of your daily value.

You can also cook liver with mushrooms or use it as an ingredient in a stew. Keep in mind that liver contains large amounts of vitamin A.

2. Wheat-bran cereals

Wheat bran is fortified with copper and can supplement your diet if you don’t eat liver. This is especially beneficial for vegetarians or vegans. These grains also contain a good amount of fiber, which makes stools bulkier. This will help you avoid constipation and improve overall digestion.

You can also enjoy wheat bran cereal with regular, almond, or oat milk to ease digestion and reduce feelings of bloating or discomfort.

3. Bitter chocolate

Watch your sugar and calories when it comes to chocolate. But remember that dark chocolate has health benefits – in particular, it is rich in copper. A bar of 70-85% dark chocolate will give you 1766 mcg of copper. A bar of 60-69% dark chocolate contains less – 1248 mcg. The darker the better.

Lemons contain a lot of copper and fiber, vitamin C and other beneficial properties. Adding lemons to water and other drinks, as well as some meals or desserts, may make you feel fuller than usual, so you may eat less.

Bananas are beneficial for many reasons. It is a good source of potassium, copper and iron. People can treat anemia, leg cramps and other conditions. Simply add bananas to a smoothie, oatmeal, or peanut butter sandwich, or eat them plain. By increasing your copper intake, you increase your red blood cell count. This prevents anemia and improves blood circulation.

Do you like oysters and lobsters? Good news! Steamed or smoked oysters contain a whopping 4800 micrograms per 100-gram serving. Lobsters, large shellfish that live on the seafloor, also have high amounts of copper. Boiled crab contains about 663 mcg, while smoked salmon will add 228 mcg of copper to your diet.

If your diet requires more copper and you can’t eat shellfish and liver, then grab a handful of nuts, such as cashews, which contain about 622 mcg raw. Use them as a base for certain cheeses, sauces, or add to cereals or baked goods.

Which product contains a lot of copper?

Useful information about copper

Why should you eat foods with copper?

Table of foods rich in copper