In this post, we’ll dive into the 12 Best Food Sources of Copper, whicjh are other ways to get more copper into your diet. From seafood to nuts and leafy greens, you’ll discover how to enjoy copper-rich foods that keep you feeling your best!
What Does Copper Do For The Body?
Table of Contents
12 Best Food Sources of Copper
Copper might not get as much attention as other nutrients, but it’s definitely one to keep on your radar. This essential mineral plays a huge role in everything from skin health to brain function. If you’re looking to boost your copper intake, here are 12 foods that are packed with it:
Shellfish (especially oysters and crab)

Oysters are an absolute copper powerhouse. A small serving gives you a ton of copper, making them a perfect addition to your diet if you’re aiming for better overall health. Crab and lobster are also great alternatives, offering that same rich, briny taste while giving you a healthy dose of copper, protein, and omega-3s.
Liver (beef or chicken)

Liver may not be on everyone’s favorite-food list, but it’s packed with copper and other essential nutrients like vitamin A and iron. A small portion of beef or chicken liver can provide more than enough copper for the day. It’s a great option if you want a nutrient-dense food that can help boost your energy and support healthy skin.
Cashews

Cashews are an easy, tasty way to get more copper into your diet. These crunchy nuts are full of copper and healthy fats, making them a satisfying snack that supports everything from brain health to skin repair. Toss them in a salad, enjoy them as a snack, or blend them into smoothies for a creamy texture.
Sunflower seeds

Sunflower seeds are not just for bird feeders—they’re a fantastic copper source for us too! These tiny seeds are packed with copper, along with vitamin E, antioxidants, and healthy fats. They’re perfect for snacking on throughout the day or sprinkling on salads, oatmeal, or even in baking to boost the nutrient content.
Dark chocolate

Who says chocolate can’t be healthy? Dark chocolate, especially with 70% cocoa or more, is a great source of copper, plus it’s loaded with antioxidants. A small piece of dark chocolate can satisfy your sweet tooth and give your body a nice copper boost. It’s an easy, guilt-free way to indulge while improving your health.
Mushrooms (especially shiitake)

Mushrooms, particularly shiitake mushrooms, are an excellent plant-based source of copper. They’re also rich in antioxidants, vitamins, and fiber. Shiitakes can be tossed into soups, stir-fries, or pasta dishes for an earthy flavor. They not only add a nice umami kick to meals but also support your immune system and overall well-being.
Lentils

Lentils are an affordable, versatile food that’s packed with copper. They’re also a fantastic source of plant-based protein, fiber, and iron. Whether you’re making a hearty lentil soup, adding them to a salad, or making lentil burgers, they’re a great way to boost your copper intake while keeping your meals filling and nutritious.
Spinach

Spinach is one of those foods that’s loaded with a variety of nutrients, and copper is no exception. You can enjoy spinach in so many ways—smoothies, salads, sautéed with garlic, or as part of a veggie-packed omelet. With its high copper content and vitamins, spinach supports skin health, immune function, and even energy levels.
Avocados

Avocados are a delicious and creamy source of copper, as well as healthy fats that support brain and heart health. They’re also full of fiber, making them a great addition to any meal. Spread them on toast, throw them in salads, or blend them into smoothies for a smooth texture that gives your body some extra copper love.
Peas

Whether you’re having fresh or frozen peas, they’re a great copper source to add to your meals. Not only do they provide copper, but they’re also full of fiber and plant-based protein. Toss them in a stir-fry, mix into a pasta dish, or simply enjoy them as a side to complement any meal. A versatile and healthy veggie!
Whole Grains (like quinoa, barley, and oats)

Whole grains like quinoa, barley, and oats are more than just fiber-rich—they’re also great sources of copper. These grains can easily be added to your diet in the form of breakfast cereals, grain bowls, or even baked goods. They provide long-lasting energy while giving your body a steady copper supply.
Tofu

Tofu is an excellent plant-based source of copper, and it’s incredibly versatile in cooking. Whether you’re making a tofu stir-fry, scrambles, or adding it to smoothies, it’s an easy way to increase your copper intake. It’s also rich in protein, making it a great meat substitute that can support muscle health and overall vitality.
Signs You Might Be Low on Copper
If you’re not getting enough copper, you might notice symptoms like fatigue, pale skin, or more frequent illnesses. Copper deficiency can lead to weakened immunity, skin problems, and even cognitive issues. If you suspect you’re low in copper, consider talking to your healthcare provider to see if you need to adjust your diet.
FAQ’s
What Are The Top Food Sources Of Copper?
Copper is abundant in foods like shellfish, particularly oysters and crab, organ meats like liver, nuts (especially cashews), seeds, and legumes. Dark chocolate, whole grains, and vegetables like spinach and mushrooms also provide decent amounts. A balanced diet can help meet your copper needs.
Why Is Copper Important For Our Health?
Copper is vital for producing red blood cells, maintaining healthy blood vessels, and supporting the immune system. It plays a key role in collagen formation, which is essential for healthy skin, bones, and tissues. Copper also helps our body absorb iron and supports brain function.
How Does Copper Benefit The Body?
Copper supports various bodily functions, including iron absorption, red blood cell production, and nerve function. It helps protect cells from oxidative damage by working as an antioxidant. Additionally, copper plays a role in collagen production, which is crucial for skin elasticity, wound healing, and bone strength.
What Foods Are Rich In Copper?
Foods like oysters, liver, cashews, sunflower seeds, lentils, chickpeas, and dark chocolate are great copper sources. Leafy greens such as spinach and mushrooms also contain copper. Whole grains, avocado, and tofu offer smaller but significant amounts of this essential mineral, helping to meet daily requirements.
Are There Vegetarian Sources Of Copper?
Yes! Vegetarians can get copper from foods like lentils, chickpeas, beans, quinoa, tofu, and nuts (especially cashews and almonds). Whole grains like oats and barley, dark leafy greens like spinach, and seeds like sunflower are also excellent sources, making it easy for vegetarians to meet their copper needs.
What Are Some Animal-Based Sources Of Copper?
Animal-based copper sources include organ meats like beef and lamb liver, shellfish such as oysters, crab, and lobster, and fish like tuna and salmon. These are the most bioavailable sources, meaning your body can absorb copper from them more efficiently than from plant-based foods.
How Does Copper Contribute To The Formation Of Red Blood Cells?
Copper helps the body absorb and utilize iron, a key component in red blood cells. It also assists in the production of hemoglobin, which carries oxygen through the blood. Without sufficient copper, iron may not be effectively used, leading to conditions like anemia and reduced oxygen levels in the blood.
Can Copper Help With Immune Function?
Yes, copper plays a critical role in supporting the immune system. It helps in the production of white blood cells, which are vital for fighting infections. Copper also supports antioxidant enzymes that help protect the body from oxidative stress and support overall immune defense mechanisms.
What Role Does Copper Play In The Production Of Collagen?
Copper is essential for the production of collagen, a protein that helps maintain the structure of skin, bones, and connective tissues. Copper activates enzymes that are involved in collagen synthesis, making it important for wound healing, skin elasticity, and overall tissue health.
How Can Copper Affect Brain Function?
Copper is crucial for brain function, as it helps neurotransmitters communicate and supports the brain’s energy production. It also has a role in maintaining brain health by protecting against oxidative damage. A copper deficiency can negatively impact cognitive abilities, memory, and learning capacity.
What Foods Are High In Copper For Someone Following A Vegan Diet?
Vegans can boost copper intake with foods like lentils, chickpeas, beans, tofu, quinoa, and seeds (especially sunflower seeds). Dark chocolate, whole grains, avocados, and leafy greens like spinach are also great options. These plant-based sources provide copper in a digestible and beneficial form.
Are Shellfish Good Sources Of Copper?
Yes, shellfish are among the best sources of copper. Oysters, crab, and lobster are particularly high in copper. These animal-based sources provide highly bioavailable copper, meaning your body can absorb and use it more efficiently than plant-based sources, making shellfish an excellent choice for meeting copper needs.
How Much Copper Do We Need Daily?
The daily recommended copper intake for adults is about 900 micrograms. However, this can vary slightly depending on age, sex, and life stage (such as pregnancy). Most people get enough copper through a balanced diet that includes copper-rich foods like shellfish, nuts, seeds, and vegetables.
Can Copper Deficiency Affect My Health?
Yes, copper deficiency can lead to anemia, low energy, weakened immune function, and problems with collagen production. This can result in fragile skin, bone issues, and slower wound healing. Severe copper deficiency is rare but can cause neurological symptoms, such as difficulty walking or poor coordination.
Which Nuts Are Rich In Copper?
Cashews are one of the richest nuts in copper, followed by almonds and pistachios. These nuts provide a healthy dose of copper, along with other important nutrients like healthy fats and proteins, making them an excellent snack for supporting overall health, including immune function and bone strength.
What Vegetables Are Good Sources Of Copper?
Leafy greens like spinach and kale are great sources of copper. Other copper-rich vegetables include mushrooms, sweet potatoes, and peas. While they may not contain as much copper as animal products, they are still excellent plant-based sources that contribute to your daily intake.
Does Dark Chocolate Contain Copper?
Yes, dark chocolate contains a decent amount of copper, especially varieties with high cocoa content (70% or higher). It’s a delicious way to boost your copper intake while also enjoying antioxidants. However, moderation is key since dark chocolate can be high in calories and sugar.
How Much Copper Is In A Serving Of Beef Liver?
Beef liver is one of the richest sources of copper. A 3-ounce serving of cooked beef liver can contain around 12 milligrams of copper, which is well above the daily recommended intake. It’s a highly bioavailable source, making it an excellent choice for those needing to boost copper levels.
What Are Some Copper-Rich Legumes?
Legumes such as lentils, chickpeas, black beans, and kidney beans are good sources of copper. These plant-based proteins are easy to incorporate into meals like soups, salads, and stews, offering a combination of fiber, protein, and essential minerals like copper for optimal health.
How Does The Body Absorb Copper From Food?
Copper is absorbed in the small intestine, where it binds to transport proteins that carry it into the bloodstream. Once in the body, copper is used in various enzymatic reactions. The body regulates absorption based on copper levels, so excess copper is typically excreted through bile.
Can You Get Enough Copper From A Balanced Diet?
Yes, most people can get sufficient copper from a balanced diet that includes foods like shellfish, nuts, seeds, legumes, and dark leafy greens. For most individuals, eating a variety of whole foods ensures adequate copper intake. Copper deficiency is rare, especially in developed countries.
What Fruits Contain Copper?
Some fruits contain small amounts of copper, including avocados, blackberries, and cherries. While fruits generally aren’t as high in copper as other food groups, incorporating these into your diet still helps contribute to your overall copper intake, along with other essential vitamins and minerals.
Are Whole Grains A Good Source Of Copper?
Yes, whole grains such as quinoa, oats, barley, and buckwheat provide a decent amount of copper. While they may not have as much copper as shellfish or nuts, they are still important contributors to your daily intake, offering a range of nutrients like fiber and antioxidants.
How Does Cooking Affect The Copper Content In Food?
Cooking can reduce the copper content in some foods, especially when they are boiled or exposed to high heat for long periods. However, methods like steaming or lightly sautéing tend to preserve more of the copper. Eating raw or minimally cooked copper-rich foods can help maintain nutrient levels.
Does Drinking Water From Copper Pipes Provide Copper?
Yes, drinking water from copper pipes can provide a small amount of copper, especially if the water has been in contact with the pipes for a long period. However, this source is not significant enough to meet your daily copper needs and should not be relied on as your primary source.
Can Supplements Be Used To Get Enough Copper?
Copper supplements can be useful if you’re not getting enough from your diet, but they should only be taken under medical supervision. Excessive copper intake from supplements can lead to toxicity, causing symptoms like nausea, vomiting, and liver damage. A balanced diet is typically sufficient for most people.
How Do Seafood And Fish Compare As Sources Of Copper?
Seafood, particularly shellfish like oysters, clams, and crab, are much richer in copper than most fish. While fish like tuna and salmon provide some copper, they are not as concentrated as shellfish. Including both types of seafood in your diet can help you meet your copper needs effectively.
How Can I Increase My Copper Intake Through Diet?
To increase copper intake, try adding more shellfish, nuts, seeds, and legumes to your meals. Incorporate dark leafy greens like spinach and mushrooms into salads and dishes. You can also enjoy copper-rich snacks like dark chocolate and cashews or use copper-rich spices such as thyme and oregano.
Is Copper Found In Dairy Products?
Dairy products like milk, cheese, and yogurt contain small amounts of copper, but they are not considered significant sources. While dairy provides many other essential nutrients like calcium and protein, it’s better to rely on plant-based foods, seafood, or meats for a more substantial copper intake.
Are There Copper-Rich Foods That Also Provide Other Essential Nutrients?
Yes, many copper-rich foods also offer other essential nutrients. For instance, nuts and seeds provide healthy fats, protein, and fiber along with copper. Shellfish are rich in protein and omega-3 fatty acids, while leafy greens like spinach offer vitamins A, C, and K along with copper.
Is There A Risk Of Copper Toxicity From Consuming Too Much Copper-Rich Food?
Copper toxicity is rare and usually only occurs from excessive supplementation or long-term exposure to high levels of copper. Consuming too many copper-rich foods from natural sources is unlikely to lead to toxicity, as the body regulates copper absorption and excretes excess amounts through bile.
Can Copper-Rich Foods Help With Bone Health?
Yes, copper plays a crucial role in maintaining healthy bones. It helps in the formation of collagen, which provides structure to bones and joints. Copper also supports the absorption of calcium and works alongside other minerals like zinc and manganese to ensure strong, healthy bone density.
What Are The Benefits Of Copper For Skin Health?
Copper is essential for skin health as it supports the production of collagen and elastin, proteins that help maintain skin elasticity and firmness. It also promotes wound healing and protects the skin from oxidative damage caused by free radicals, contributing to a youthful and glowing complexion.
How Much Copper Is In A Cup Of Mushrooms?
A cup of cooked mushrooms provides around 0.5 milligrams of copper. While not the highest source, mushrooms contribute to your daily copper intake, especially when included as part of a balanced diet that includes other copper-rich foods like shellfish, nuts, and seeds.
Do Leafy Greens Like Spinach Contain Copper?
Yes, leafy greens like spinach contain copper, though in smaller amounts compared to other foods like shellfish or nuts. Spinach and other dark leafy greens are excellent sources of a variety of nutrients, including vitamins and minerals, making them a healthy addition to a copper-rich diet.
Can Eating More Copper-Rich Foods Help With Anemia?
Yes, copper-rich foods can help with anemia, especially since copper aids in the absorption and utilization of iron, a key mineral in red blood cell production. While copper doesn’t directly treat anemia, ensuring adequate copper intake supports overall iron metabolism, which can help prevent iron deficiency anemia.
What Are The Best Copper-Rich Snacks?
Some of the best copper-rich snacks include cashews, almonds, sunflower seeds, dark chocolate (70% cocoa or higher), and trail mix with nuts and seeds. These snacks are not only rich in copper but also provide healthy fats, protein, and other essential nutrients for your overall health.
How Much Copper Is Found In A Serving Of Almonds?
A one-ounce serving of almonds contains approximately 0.3 milligrams of copper. While not as high in copper as other nuts like cashews, almonds still contribute to your daily copper intake and are a healthy, nutritious snack with other benefits like healthy fats and fiber.
What Are Some Copper-Rich Herbs And Spices?
Herbs and spices like thyme, oregano, basil, and dill contain small amounts of copper. While they’re not a primary source, they can still contribute to your daily copper intake when used regularly in cooking, enhancing flavor while offering other nutrients like antioxidants and vitamins.
Can I Get Enough Copper By Just Eating Beans And Lentils?
Yes, beans and lentils are great sources of copper, especially when consumed as part of a well-balanced diet. While they may not be as copper-dense as shellfish or organ meats, they still provide a solid amount of copper along with fiber, protein, and other essential nutrients.
What Is The Connection Between Copper And Heart Health?
Copper supports heart health by helping to maintain the integrity of blood vessels and regulate blood pressure. It also plays a role in preventing cardiovascular diseases by supporting the function of enzymes that help maintain healthy arteries and reduce the buildup of plaque and oxidative stress.
Are Avocados A Good Source Of Copper?
Yes, avocados are a good source of copper, along with being rich in healthy fats, fiber, and vitamins. A medium avocado contains around 0.2 milligrams of copper, making it a tasty and nutritious addition to a diet aimed at supporting overall health, including copper intake.
Does Olive Oil Contain Copper?
Olive oil contains small amounts of copper, but it’s not a significant source compared to other foods like shellfish or nuts. However, olive oil is still an excellent source of healthy monounsaturated fats, antioxidants, and other beneficial compounds, making it a great choice for heart health.
How Can I Balance My Copper Intake With Other Minerals?
To balance your copper intake, it’s important to consume a variety of foods rich in copper, iron, zinc, and other essential minerals. Pairing copper-rich foods with zinc-rich ones (like nuts and seeds) can enhance absorption. Avoid excessive zinc supplements, as they can interfere with copper absorption.
Can Copper Help With Wound Healing?
Yes, copper plays a vital role in wound healing. It is involved in the formation of collagen, which is crucial for tissue repair. Copper also supports the immune system and has anti-inflammatory properties, helping to speed up the healing process and reduce infection risks in wounds.
How Does Copper Support Antioxidant Functions In The Body?
Copper is a key component of antioxidant enzymes, such as superoxide dismutase, that help protect cells from oxidative damage. These enzymes neutralize free radicals, reducing oxidative stress that can damage cells and tissues. By supporting antioxidant function, copper plays a role in reducing the risk of chronic diseases.
How Much Copper Is In A Serving Of Quinoa?
A one-cup serving of cooked quinoa contains approximately 0.2 milligrams of copper. While not one of the richest sources, quinoa is a versatile, nutrient-dense food that provides a range of vitamins, minerals, and protein, making it a helpful addition to a copper-rich diet.
Are Sweet Potatoes A Good Source Of Copper?
Sweet potatoes contain small amounts of copper. While they aren’t among the top sources of copper, they are rich in other nutrients like vitamins A and C, potassium, and fiber. Sweet potatoes are still a valuable food in a diet that aims to balance a variety of essential nutrients.
How Does Copper Work With Iron In The Body?
Copper and iron work together to produce hemoglobin, the protein in red blood cells that carries oxygen. Copper helps with the absorption and utilization of iron, ensuring it is effectively incorporated into hemoglobin. A copper deficiency can lead to iron metabolism problems, potentially causing anemia.
Can Too Little Copper Affect Energy Levels?
Yes, a copper deficiency can lead to fatigue and low energy levels. Copper is involved in the production of red blood cells and the function of enzymes that help produce energy. Without enough copper, the body may struggle to convert food into usable energy, leading to tiredness and weakness.
How Much Copper Is In A Serving Of Oysters?
A 3-ounce serving of oysters contains around 4.5 milligrams of copper, making them one of the richest sources of this essential mineral. Oysters are an excellent choice for those looking to increase their copper intake in a highly bioavailable form, easily absorbed by the body.
What Are Some Common Foods That Can Cause Copper Deficiency?
Foods that may contribute to copper deficiency when consumed in excess include high amounts of processed foods and refined grains, which are low in copper. Also, an excessive intake of zinc through supplements can interfere with copper absorption. It’s important to balance your diet for optimal nutrient intake.
Is Copper Deficiency Common In Certain Populations?
Copper deficiency is rare but may be more common in individuals with malabsorption issues, such as those with celiac disease or Crohn’s disease. It may also occur in people who rely heavily on processed foods or who take high doses of zinc supplements, which can interfere with copper absorption.
How Does Zinc Interact With Copper In The Body?
Zinc and copper compete for absorption in the body. High levels of zinc can inhibit copper absorption, potentially leading to a deficiency. Balancing the intake of these two minerals is important for optimal health, ensuring that neither one is overconsumed at the expense of the other.
Can I Get Enough Copper From A Plant-Based Diet Alone?
Yes, a plant-based diet can provide enough copper if it includes a variety of copper-rich foods such as legumes, nuts, seeds, whole grains, and leafy greens. While animal products may provide more bioavailable copper, vegans and vegetarians can still meet their copper needs with careful food choices.
Are Seeds Like Sunflower Seeds High In Copper?
Yes, sunflower seeds are a good source of copper. A quarter-cup serving of sunflower seeds provides about 0.3 milligrams of copper, making them a great snack for boosting copper intake. They also offer other health benefits, including protein, healthy fats, and fiber, making them a nutritious choice.
What Are The Health Risks Of A Copper Deficiency?
Copper deficiency can lead to anemia, weakened bones, low energy, and compromised immune function. It may also cause problems with collagen formation, leading to fragile skin, joints, and tissues. In severe cases, copper deficiency can affect neurological function, causing symptoms like poor coordination and difficulty walking.
Conclusion
Copper is essential for your health, and adding these 12 copper-rich foods to your diet is an easy and delicious way to support your immune system, brain, and skin. So go ahead—treat yourself to some oysters, whip up a spinach salad, or enjoy a piece of dark chocolate. Your body will thank you for it!