Copper is an essential element in the functioning of our body. It is involved in bone development and production of connective tissue. Foods high in copper are important parts of healthy diet. Copper is needed for the process of generating energy in cells. It participates in the formation of the structure of collagen and elastin.
Which are foods high in copper?
A list of foods high in copper
- Liver. The liver is probably the highest dietary source of copper. Animal liver is full of vitamins and minerals and provides about 15 mg copper per 100g, but if you do not like liver, can get this valuable mineral from some seafood or vegetable sources.
- Sesame seeds are great copper foods. Sesame Tahini contains about 0.24 mg copper per a tablespoon. Sunflower seeds are also foods high in iron, and a great source of vitamin E, magnesium, phosphorus and potassium.
- Oysters are also foods high in copper. They are are high selenium foods too.
- Chocolate. Chocolate and cocoa powder are high copper foods too. They are delicious sources of our daily dose of copper. Healthier option is dark chocolate, which is high in cocoa and low in sugar.
- Lobster and squid. Lobsters and squid are another delicious way to obtain the necessary quantities of copper.
- Nuts. Nuts are a wonderful and healthy source of copper. Cashews are the richest. Other foods high in copper are hazelnuts, walnuts, Brazil nuts, pistachios, pine nuts and almonds. They are also great omega 3 fatty acids foods
- Sunflower seeds
Copper benefits and deficiency
Main copper benefits are:
- Component of many enzymes
- Needed for the formation of connective tissue
- Needed for the metabolism of iron
- Helps the body to synthesize skin pigment melanin
- Needed for the formation of collagen and elastin
- Acts as an antioxidant that neutralizes free radicals
Other Copper benefits are associated with anti-inflammatory and antiseptic properties.
Copper deficiency may induce the formation of an aneurysm of the aorta and vessels of the brain, and demineralization of bone and osteoporosis. Copper deficiency can lead to abnormalities in the nervous system, osteoporosis, weak immune system, anemia and hair loss.