Copper is an essential mineral your body needs for energy production, iron absorption, and healthy connective tissue. These foods, high in copper, help provide the 900 micrograms you need each day.
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Copper content: 12,400 micrograms per 3-ounce serving
Beef liver is an organ meat, also called offal. A 3-ounce portion provides 12,400 micrograms of copper, which is over 1,300% of the Daily Value (DV). The DV is the recommended amount of a nutrient you should consume daily.
Liver is also exceptionally high in vitamin B12, with around 71 micrograms per serving, or nearly 3,000% of the DV. Your body needs vitamin B12 to produce red blood cells and maintain healthy nerves.
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Copper content: 4,850 micrograms per 3-ounce serving
Oysters are shellfish that live in saltwater. Wild eastern oysters contain 4,850 micrograms of copper per 3-ounce cooked serving, which is about 540% of the DV. They’re also rich in vitamin B12, with approximately 15 micrograms per serving.
Oysters are also very high in zinc, offering 32 milligrams per serving, about 290% of the DV. You need zinc for a healthy immune system that helps your body fight infections. Zinc also helps your body make proteins, repair cells, and heal wounds.
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Copper content: 938 micrograms per 1-ounce serving
Baking ingredients don’t usually make the list of nutrient-dense foods, but unsweetened baking chocolate is a surprising source of copper. One ounce contains 938 micrograms of copper, meeting your daily needs for this mineral.
Dark chocolate is also a good source of iron and magnesium. Your body needs iron to produce hemoglobin, the protein in red blood cells that transports oxygen. Magnesium helps regulate blood pressure by controlling the contraction and relaxation of blood vessels. Together, these minerals support cardiovascular health.
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Copper content: 675 micrograms in one medium potato with skin
This starchy carb is also a good source of copper. One medium potato with skin provides 675 micrograms of copper, or 75% of the DV. It also contains around 4 grams of fiber.
Fiber supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. It also helps stabilize blood sugar levels after meals and may help lower your risk of heart disease.
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Copper content: 650 micrograms per 1/2-cup serving
Mushrooms are a versatile ingredient you can add to many dishes. Shiitakes have a meaty texture that works well in soups, stir-fries, and pasta dishes.
Half a cup of cooked shiitake mushrooms contains 650 micrograms of copper, or 72% of the DV.
Shiitake mushrooms also produce vitamin D when they’re exposed to UV light while growing. Your body needs vitamin D to absorb calcium and maintain bone strength. These mushrooms also provide zinc, magnesium, and selenium for healthy bones.
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Copper content: 624 micrograms per 1-ounce serving
Cashews are kidney-shaped nuts that grow on cashew trees in tropical regions. They are harvested, then dried and roasted. Dry-roasted cashews provide 624 micrograms of copper per 1-ounce serving, or about 70% of your DV.
These creamy nuts also contain 1.6 milligrams of zinc and 74 milligrams of magnesium per ounce, plus healthy fats.
Add cashews to stir-fries, blend them into sauces, or eat them as a snack. If you’re concerned about your sodium intake, opt for unsalted varieties.
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Copper content: 624 milligrams per 3-ounce serving
Dungeness crab is a large crab species found along the West Coast of North America. You can steam, boil, or roast it and serve the meat in salads, crab cakes, or pasta dishes.
A 3-ounce serving of cooked Dungeness crab provides 624 milligrams of copper, equivalent to 69% of the DV.
It also contains an impressive amount of protein, offering 19 grams per 3-ounce serving.
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Copper content: 615 micrograms per 1/4-cup serving
Sunflower seeds come from the center of sunflower blooms. You can eat them as a snack, sprinkle them on salads, blend them into smoothies, or add them to baked goods.
A quarter cup of toasted sunflower seed kernels delivers 615 micrograms of copper, over two-thirds of your daily needs. These small seeds are also a good source of other minerals, including selenium, phosphorus, and magnesium.
Copper content: 476 micrograms per 1/2-cup serving
Tofu is made from soybeans that are soaked, ground, boiled, and pressed into blocks. It’s a versatile form of protein that you can fry, marinade, or stuff.
Half a cup of raw firm tofu provides 476 micrograms of copper, which is around half of the DV. This plant-based protein also delivers 22 grams of protein and 10 grams of heart-healthy polyunsaturated fat.
Tofu contains all nine essential amino acids, making it a complete protein source. It also provides calcium, iron, manganese, and vitamin A, which support bone health and energy metabolism.
Tofu is a primary source of isoflavones. These are plant compounds with potential health benefits. Isoflavones belong to a larger group of beneficial plant chemicals called flavonoids.
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Copper content: 289 micrograms per 1/2-cup serving
Chickpeas, also known as garbanzo beans, are round legumes with a mild, nutty taste. Blend them into creamy hummus, toss them into grain bowls, or simmer them in stews. You can also roast them with spices for a crispy snack.
Half a cup of cooked chickpeas has 289 micrograms of copper, around a third of the DV. They are also high in protein and fiber. They provide a range of vitamins and minerals. These include folate, zinc, magnesium, phosphorus, thiamin, and B6.
Your body needs copper to generate energy and process iron effectively. This essential mineral helps produce neurotransmitters, which are chemical messengers in your brain and nervous system. Copper also helps build connective tissue that holds your organs, muscles, and bones together.
Beyond these roles, copper supports brain development and immune system function. It helps create new blood vessels and controls which genes are active in your cells. Copper also protects your cells from oxidative damage caused by unstable molecules that can harm cells and DNA.
Without enough copper, you could develop anemia (low red blood cell count), weak bones, or a higher risk of infection. That’s why it’s essential to eat a variety of foods high in copper to meet your needs.