11 Healthy Foods That Are High In Copper

Foods that are rich in copper include turnip greens, meat, asparagus, fish, seeds, eggs, tomato, chocolate, spices and herbs, nuts, and fruits

Like vitamins, mineral intake is essential for your body. The minerals like copper are necessary for carrying out several functions in your body. From producing connective tissues and bones to coding certain enzymes, copper plays a significant role. Nutritionists reveal that your body needs a considerable level of the mineral to absorb iron.

However, you need to keep an eye on your copper consumption. Overeating food sources packed with copper can lead to vomiting, cramps, and diarrhea. These are the short-term adverse effects of copper overdose. Take note that excessive copper in your body contributes to long-term side effects as well that result in insomnia, hypertension, and depression.

You need to make sure you are getting copper via natural sources in moderation. Copper deficiency often results in weak immunity, joint pain, and osteoporosis.

In light of this, here are 11 fantastic foods loaded with copper.

11 Healthy Foods That Are High In Copper

Turnip Greens

1. Turnip Greens

Cooked turnip greens contain a considerable amount of copper. You can incorporate turnip green into your diet as it strengthens your bones and prevents the onset of osteoporosis. Studies have shown that adding an adequate quantity of turnip green to the daily diet of children promotes bone density and lowers the risk of fractures.

Health benefits of turnip greens also include prevention of chronic bone diseases like osteoporosis, impede the occurrence of cardiovascular diseases like hypertension, and lower the risks of anemia.

2. Meat

11 Amazing Health Benefits of Meat

Meat varieties such as beef liver are a storehouse of copper. That is why health experts recommend consuming at least two servings of red meat in a week. This way, your body stocks up the mineral combating health disorders which are associated with its deficiency. Moreover, you can obtain around 14.3 mg of copper from beef which is also your daily requirement.

Other health benefits of meat include anemia prevention, strong immune system, healthy nerve cells, and strong muscles and bones due to a considerable amount of protein in red meat.

3. Asparagus


A single serving of asparagus provides 0.25 mg of copper. Nutritionists recommend incorporating asparagus into the diet of children and adults alike. This food source is a powerhouse of many nutrients including zinc, selenium, calcium, and thiamine.

Consuming one cup of cooked asparagus benefits your health in several ways such as reducing the risks of cardiac arrest, strengthening bones, preventing age-related memory deterioration, and it is a good source of several vitamins.

4. Fish


When it comes to stocking up copper in your body, you should increase fish intake. For instance, sardines, tuna, and salmon are loaded with the mineral and provide up to 7.2 mg of copper. Nutritionists suggest that consuming three servings of any oily fish in a week is an excellent way to obtain copper without hurting your health.

Health benefits of fish also include improved psychological health because of the presences of omega-3s, which provide healthy fats, balance cholesterol levels, and prevent the onset of chronic diseases like Alzheimer’s disease.

5. Seeds


You can opt for seeds like flaxseeds, pumpkin seeds, watermelon, or squash seeds to get a considerable amount of copper. Simply munch on a handful of any seeds variety and obtain up to 4.1 mg of copper.

Other health benefits of seeds are boost in energy levels, reduction in calories, lower bad cholesterol levels, and a source of several essential nutrients.

6. Eggs


Simply consume one egg a day and boost the copper levels in your body. Recent studies have proved that one egg yolk can provide up to 2mg of copper. Eggs can also become a source of vitamin D and calcium which you need for bone density. However, you need to watch eggs consumption in case of imbalance cholesterol levels in your body.

Some significant health benefits of eggs are higher iron levels, and strong bones. It also keeps you full for a longer time, and provides a nutritious food source for growing children, and prevents congenital diseases.

7. Tomato


Bright red and juicy tomatoes do not only enhance the flavor of your foods but provide a slew of nutrients like copper as well. You should also incorporate sun-dried tomatoes in your diet as they contain up to 768 mg of copper.

Some of the tomato health benefits are reduction in the risks of chronic diseases like cancer; improved cardiovascular health, a supply of antioxidants, promotion of skin elasticity; it also provides vitamin K and vitamin C.

8. Chocolate

11 Amazing Health Benefits of Dark Chocolate

You will be pleasantly surprised to learn that an ounce of dark chocolate contains up to 500 mg of copper which is more than the daily requirement. So, munching on a small piece of chocolate can boost the copper levels in your body.

Dark chocolate also benefits your overall health like and prevents risks of heart diseases, increases energy levels, reduces inflammation. It is also a source of essential nutrients, and improves skin condition, and boosts LDL levels.

9. Spices and Herbs

Spices and Herbs

Do not forget to get some chervil, thyme, and tarragon in your next grocery shopping trips as these dried herbs are a powerhouse of copper. You can also get a quick dose of the mineral from everyday spices such as chili powder, curry powder, cumin, mustard, and coriander. Adding a dash of each spice or herb to your meals make them nutrient-dense and prevents you from many health disorders.

Health benefits of spice and herbs are proper blood flow in your body, increase in metabolic rate, better immunity and nervous system, and promotion of circulation.

10. Nuts

13 Amazing Health Benefits of Nuts

Walnuts, pistachios, peanuts and cashews nuts are loaded with copper. Snacking on a handful of mixed nuts provides around 100g of the mineral which is necessary to promote bodily functions.

Nuts affect your health in many ways. They improve your heart rate, decrease bad cholesterol, enhance brain health, and prevent weak eyesight from further damage.

11. Fruits

11 Amazing Health Benefits of Fruits

Blackberry, banana, apricot, guava, and pineapple are a great source of copper. Consuming a bowl of fresh fruit on a daily basis is ideal if you want to stock up this mineral in your body. Be sure to eat organic fruits and obtain up to 133mg of copper. Fruits like pineapple and blackberry also provide antioxidants that destroy free radicals and prevent organs from oxidative stress.

Other health benefits include improved iron levels, flawless and fresh skin. They are healthy for obese individuals, and keep your body hydrated, while boosting energy levels and maintaining cardiovascular health.

Bottom Line

Copper is one of the minerals that benefit your body in numerous ways. Its deficiency can impede the proper functioning of many bodily functions and lead to debilitating health conditions. Therefore, incorporate food sources packed with the mineral and balance copper levels in your body.

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