Five foods high in copper and the reasons you should include them in your diet

Your body needs copper to function properly. It can be acquired by consuming specific foods. Let’s investigate which foods are the highest in copper.

Your body requires a trace amount of copper, an essential dietary mineral, for the proper operation of biological processes. Among the many fruits, vegetables, and meats that are high in copper are those. This mineral helps produce red blood cells, improves mental health, and increases energy levels. Continue reading to learn which foods are high in copper overall.

What advantages does copper have for health?

Copper has a major part in the complex symphony of nutrients that body needs. This vital trace element helps fight free radicals by acting as an antioxidant. Copper works in concert with other elements in order to preserve the integrity of the skeleton when it comes to bone health.

“In the Indian culture, the use of copper utensils such as ‘Tamba ka Ghada’ or having morning water from ‘Tambe ka lota’ was not merely tradition; it was a naturally intuitive way to infuse our bodies with this vital mineral,” says dietician Eti Jain.

1. Promotes energy and prevents anemia

The synthesis of adenosine triphosphate (ATP) requires copper. The energy unit of the cell is called ATP. Anemia can affect one’s energy level, but copper can help prevent it. Both an excess and a lack of copper can cause anemia.

2. Mental well-being

The brain has the highest concentration of copper in the body. Abnormalities in copper can affect brain function. The brain and nerves may not develop to their full potential if the developing body does not receive enough copper. Low copper status may also increase the risk of Alzheimer’s disease.

3. The Metabolic Process

Consuming foods high in copper speeds up the breakdown of fat cells. This breakdown is necessary to maintain energy reserves and body weight. The expert states that the body’s cells need copper for metabolic processes.

4. Skin conditions

Copper protects cells from damage caused by free radicals and improves the health of the skin. It can reduce wrinkles and age spots and speed up the healing of wounds. It makes the skin more supple and boosts the body’s production of collagen.

Which foods contain a lot of copper?

You can increase your natural copper intake by eating foods like:

1. Nuts and seeds

Sesame seeds are among the many nuts and seeds that are high in copper. They have 5.9 mg of copper per cup. Moreover, nuts are a good source of copper. There are cashew nuts available, containing 0.6 mg of copper per ounce (28 g).

2. Chocolate dark

Minerals, fiber, and antioxidants abound in dark chocolate. It is known to improve cardiovascular health and may help lower cholesterol levels. Because dark chocolate contains a lot of calories, it should only be consumed in moderation. One dark chocolate bar contains 0.015 mg of copper.

3. Pulses

Additionally, beans contain copper. With 0.57 mg of copper per cup, garbanzo beans, also known as chickpeas, are a good source of the mineral. Boiling soybeans is another excellent source of copper; one cup contains 0.2 mg, according to Jain.

4. Tubers

A medium potato has about 0.34 mg of copper in it. However, bear in mind that because potatoes have the highest copper content, you should cook them with the skin on. Sweet potatoes are another food that contains copper; a medium-sized sweet potato contains 0.13 mg of copper.

5. Vegetables with a dark green color

Two extremely nutrient-dense, low-calorie, and high-copper green vegetables are raw kale and spinach. They also have high concentrations of fiber, vitamin K, calcium, magnesium, and folate, all of which promote healthy blood cell formation, bone development, and the avoidance of anemia.

What is the recommended daily intake of copper?

As important as copper is, moderation is essential. According to the expert, adults should consume approximately 900 micrograms of copper per day through their diet. The key is to strike a balance by including foods high in copper without going overboard.

In addition to food sources, you can increase your intake of copper by adopting the traditional practice of storing or drinking water with copper utensils.

What adverse effects does copper have?

Although too much copper is necessary, there can be negative consequences. Copper toxicity can cause vomiting, diarrhoea, and nausea. High copper exposure over time may have an adverse effect on liver function.