Foods to Boost Copper in Your Body
The United States Department of Health and Human Services recommends that most adults get 900 micrograms of copper per day, while pregnant and breast-feeding women need 1,000 to 1,300 micrograms per day. Copper promotes wound healing and works with iron to produce blood hemoglobin. It benefits your nervous system and provides your cells with energy. A copper deficiency can trigger anemia, osteoporosis, thyroid problems, irregular skin pigmentation or a low white blood cell count, according to the Linus Pauling Institute.
Seafood and Meat
The richest dietary source of copper is beef liver, with 4,049 micrograms in each ounce. Other organ meats, such as cuts from beef heart and kidneys, are also high in copper, but copper is also abundant in many types of seafood. One medium oyster gives you 670 micrograms, while 3 ounces of clams provide 585 micrograms. A 3-ounce serving of cooked crab meat has 624 micrograms of copper.
Nuts and Beans
Some types of beans, nuts and legumes are particularly high in copper, making them a good source of that mineral for vegetarians. Eaten in 1-ounce servings, cashews provide 629 micrograms, sunflower seeds have 519, hazelnuts give you 496, almonds contain 332 and cooked lentils provide 497. Two tablespoons of chunky peanut butter have 185 micrograms of copper, as well, so it is not difficult to get an adequate amount of copper if you do not eat meat.
Fruits and Vegetables
Fruits and vegetables are generally low in copper, but you can get some of it from fruits and vegetables. A cup of sun-dried tomatoes provides you with 768 micrograms of copper. A cup of raw, sliced mushrooms gives you 344 micrograms and a large baked potato has 320. Sweet potatoes, bananas, grapes, and avocados each contain about 10 percent of your recommended daily intake of copper and can be beneficial additions to your diet.
Chocolate and Cereals
If you like chocolate, a small amount each day can help you get more copper in your diet. An ounce of dark chocolate, with 70 to 85 percent cacao contains about 500 micrograms of copper, giving you more than half your recommended daily intake. You can also read labels to find grains and cereals that contain copper. Enriched cereals are often fortified with copper. A cup of enriched rice contains about 100 micrograms of copper and a cup of bran cereal has about 257 micrograms.
A high intake of dietary copper can cause a zinc deficiency, and vice versa. Women should get 11 milligrams of zinc each day and men should get 13 milligrams. An adequate zinc intake promotes healthy cell division, ensures a proper sense of smell and taste and benefits your immune system. Many zinc supplements contain copper to help maintain a balance of these nutrients. To do so with food, add high-zinc foods to your diet, including oysters, beef shank, crab meat, beef shoulder, fortified cereals, chicken legs or lobster.
According to the Agricultural Research Service, taking more than 7,800 micrograms of copper per day long-term is unhealthy. Toxicity from excessive copper may result in nausea, vomiting, stomach pain, headache, dizziness, weakness, diarrhea and a metallic taste in the mouth, according to the University of Maryland Medical Center. Although beef liver and organ meats are rich sources of copper, eat them in moderation to avoid getting too much of it.
Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Her articles have been published in a wide variety of print magazines and online publications, including the Gale Encyclopedia of Nursing and Allied Health, New Moon Network and Bodybuilding.com.