Foods That Contain Copper

Copper is an essential mineral vital in numerous physiological processes within the body. It influences everything from energy production to the health of the immune system. However, not all forms of copper interact with the body in the same way. For instance, Copper 1 and Copper 2, the two primary forms, differ in stability and how they impact cellular processes. Understanding Copper 1 vs. Copper 2, alongside knowing what foods contain copper, is crucial for maintaining optimal health.

In this article, we'll explore some of the most common foods high in copper and explain how adding them to your meals can benefit your health.

What Does Copper Do for the Body?

Before diving into copper-rich foods, it's essential to understand the role copper plays in the body. Copper is involved in many critical bodily functions, such as:

Iron Absorption: Copper aids in the absorption of iron, which is critical for the production of red blood cells. Without sufficient copper, the body may struggle to absorb iron, leading to anemia and fatigue.
Energy Production: Copper plays a crucial role in energy production within the body, particularly during the fourth stage of ATP (adenosine triphosphate) production, which generates 90% of the energy your body relies on. This stage, known as the electron transport chain, requires copper as a critical component.
Nervous System Health: Copper plays an essential role in maintaining and supporting the function of the myelin sheath, the protective layer around nerve cells, ensuring the nervous system functions properly.
Antioxidant Protection: Copper acts as an antioxidant, helping to neutralize free radicals, which can cause cellular damage and contribute to aging and various diseases.
Bone Health: Copper supports the health of bones, connective tissue and blood vessels by helping to form collagen, a protein necessary for strong bones and skin.

Given the vital functions of copper, it's clear that maintaining an adequate intake is essential. Fortunately, there are numerous copper-rich foods available that can help you meet your nutritional needs.

Foods High in Copper

There are a lot of foods that contain copper, making it relatively easy to incorporate this essential mineral into your diet. Below are some foods high in copper:

Shellfish

Shellfish is one of the most concentrated sources of copper. These oceanic delicacies are nutritional powerhouses, offering a rich supply of copper and a host of other essential nutrients.

Oyster: 100 g offers around 2.86 milligrams of copper. [1]
Lobster: 100 g offers around 1.55 milligrams of copper. [2]
Crabs: 100 g offers around 1.09 milligrams of copper. [3

Organ Meats

Organ meats are among the most nutrient-dense foods that contain copper. While some people may shy away from the taste or texture of this food variety, their nutritional benefits are undeniable

Beef Liver: 100 g offers around 9.76 milligrams of copper. [4]
Chicken Liver: 100 g offers around 0.49 milligrams of copper. [5]

Nuts and Seeds

Nuts and seeds are convenient, copper-rich snacks. They are packed with copper and contain healthy fats, fiber and plant-based protein, making them a valuable addition to your diet. Some of the highest copper concentrations are found in:

Cashews: 100 g offers around 2.2 milligrams of copper. [6]
Sunflower Seeds: 100 g offers around 1.8 milligrams of copper. [7]
Almonds: 100 g offers around 1.03 milligrams of copper. [8]

Whole Grains

Whole grains such as wheat bran, barley and quinoa are excellent sources of copper, and their fiber content is high. Incorporating whole grains into your diet can not only help you meet your daily copper needs but also promote digestive health and provide long-lasting energy.

Wheat Bran:100 g offers around 0.99 milligrams of copper. [9]
Barley: 100 g offers around 0.49 milligrams of copper. [10]
Quinoa: 100 g offers around 0.19 milligrams of copper. [11]

Leafy Greens

Dark leafy greens like spinach, kale, and chard are nutrient-dense and offer a good amount of copper, along with iron, calcium and vitamins A and K. They are versatile and can be easily added to salads, smoothies or cooked dishes.

Spinach:100 g offers around 0.13 milligrams of copper. [12]
Kale: 100 g offers around 0.053 milligrams of copper. [13]

Legumes

Legumes such as lentils, chickpeas, and black beans are fantastic plant-based sources of copper. They are also rich in protein, fiber and various vitamins, making them a staple in many healthy diets.

Black Beans: One cup (194 g) contains 1.63 milligrams of copper. [14]
Lentils: One cup (192 g) contains 1.45 milligrams of copper. [15]
Chickpeas: One cup (200 g) contains 1.31 milligrams of copper. [16]

Tofu

For those following plant-based diets, tofu is an excellent source of copper. Made from soybeans, tofu is high in protein and other minerals like calcium and iron.

Firm Tofu: Half a cup (126 g) contains 0.47 milligrams of copper. [18]

Avocados

Avocados are another copper-rich plant-based option. In addition to copper, they provide heart-healthy fats, fiber, and a range of vitamins and minerals that support overall health.

Avocado: One fruit (136 g) contains 0.231 milligrams of copper. [19]

Copper Supplements: A Convenient and Reliable Source

Dietary sources of copper are varied and plentiful, but obtaining sufficient copper from food alone has become increasingly challenging. Modern food often has less nutritional value than it used to due to soil depletion from modern agricultural practices. This makes it more critical than ever to know your farmer or grow your own food to ensure access to nutrient-rich produce.

While plant-based sources like nuts, seeds and leafy greens contain copper, they often provide lower concentrations than animal-based sources like shellfish or organ meats. Individuals with dietary restrictions, such as vegetarians or vegans, or those with health conditions affecting nutrient absorption, may benefit from this approach or consider copper supplementation to ensure they meet their nutritional needs.

Copper supplements can provide a controlled and easily measurable dose of copper, ensuring consistency and convenience. However, it's essential to recognize that not all forms of copper are the same. While most supplements only provide copper in the unsafe and non-bioavailable form of copper 2, MitoSynergy's BioCopper1® offers a unique solution by providing copper in the bioavailable copper 1 form. (Read more about the difference between copper 1 and copper 2 here.) Copper 1 is the only type of copper that can be effectively absorbed and utilized by the body.

Although BioCopper1 offers a reliable way to meet your copper requirements, they should ideally be combined with a balanced diet rich in whole foods. Copper supplements should complement, not replace, dietary sources of copper, which come with other essential nutrients that contribute to overall health

Gain the Full Benefits of Copper with MitoSynergy's BioCopper1®

Incorporating copper-rich foods into your diet is undoubtedly beneficial. However, if you're looking for a more effective and convenient way to ensure you're getting the optimal levels of copper for your health, BioCopper1 supplements are the solution you've been searching for. Unlike typical copper supplements that are not absorbed, MitoSynergy's supplements contain a one-of-a-kind blend with the patented BioCopper1 Complex, designed for superior absorption and utilization by the body.

Enjoy the full benefits of this targeted, scientifically formulated bioavailable copper 1 supplement. Start today and give your body the boost it needs.

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