What is Copper?
Copper is an essential mineral in the human diet and is absorbed through the gut before being transferred to the liver. Some of the most important roles that copper plays in the body include nutrient uptake, specifically of iron. Copper is also related to immune system function, bone growth, hormonal balance in the body, heart health, and your risk of developing diabetes. Fortunately, there are many foods high in copper that can help ensure your levels remain stable.
Foods High in Copper
There are 14 milligrams of copper in 3 ounces of beef liver, representing more than 100% of your daily needs.
1 cup of lentils delivers 25% of your daily requirement, roughly 0.5 milligrams.
Just a 1/4 cup of almonds offers 20% of your copper intake – approximately 0.4 milligrams.
These seeds contain approximately 30% of your copper intake for the day in every 1/4 cup.
1 cup of this raw cruciferous vegetable has 0.2 milligrams of copper, which is about 10% of your daily recommendation.
A single cup of these greens offers 40% of your copper for the day.
1 ounce of this cheese delivers just under 10% of your daily copper needs.
1/4 cup of these seeds is equal to about 73% of your daily needs in copper.
1 cup contains about 0.7 milligrams of copper, just over 1/3 of what you need every day.
2 teaspoons deliver about 0.3 milligrams, just under 15% of your daily requirement.
A cup of cooked asparagus has about 0.25 milligrams of copper.
One cup of these fungi can contribute 20% of your copper intake for the day.