Copper is an essential mineral that plays a crucial role in various physiological processes within the body.
Copper is involved in reactions that regulate iron metabolism, collagen production, and the production of noradrenaline. This mineral is also essential for proper metabolism of cholesterol and various other physiological processes.
The dietary allowance for copper varies based on specific country recommendations, typically ranging from 0.9 to 1.2 mg per day. Individual requirements may change based on factors such as age, gender, pregnancy and overall health status.
Adequate amount of copper is essential for the proper functioning of the immune system, energy production, and iron metabolism. It also plays a role in the formation of connective tissues, and it acts as an antioxidant, helping to protect cells from damage caused by free radicals.
Excessive copper intake can be harmful and may lead to symptoms such as vomiting, diarrhea, and in severe cases even liver damage and kidney failure. Individuals with Wilson's disease, a genetic disorder that causes copper to accumulate in the body, are at risk for serious health complications from excess copper consumption.
Copper deficiency might lead to such conditions as arrhythmias, anemia, osteoporosis, reduced melanin synthesis and other symptoms. It is important to have an adequate daily intake of copper from food, and to consider taking a copper supplement if that has been indicated by a healthcare processional.
Copper is commonly found in many plant based foods, such as grains and nuts. Thus, a balanced vegan diet can provide a sufficient amount of copper throughout the day.
Veal, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Copper
15.05mg per 100 grams
Veal, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Copper
14.94mg per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Copper
14.59mg per 100 grams
Beef, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Copper
14.28mg per 100 grams
Veal, liver, raw
Type: Food
Meat dishes -> Offal dishes
Copper
11.87mg per 100 grams
Beef, liver, cooked, pan-fried
Type: Food
Meat dishes -> Offal dishes
Copper
9.83mg per 100 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Copper
8.44mg per 113 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Copper
8.02mg per 113 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Copper
7.11mg per 100 grams
Lamb, liver, cooked, braised
Type: Food
Meat dishes -> Offal dishes
Copper
7.07mg per 100 grams
Liver, boiled, salt
Type: Dish
Meat dishes -> Offal dishes
Copper
7.07mg per 100 grams
Lamb, liver, raw
Type: Food
Meat dishes -> Offal dishes
Copper
6.98mg per 100 grams
Roasted liver
Type: Dish
Meat dishes -> Offal dishes
Copper
6.86mg per 100 grams
Duck, domesticated, liver, raw
Type: Food
Meat dishes -> Offal dishes
Copper
5.96mg per 100 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Copper
5.63mg per 113 grams
Horn of plenty, dried
Type: Food
Vegetable dishes -> Mushroom dishes
Copper
2.50mg per 100 grams
Mace, ground
Type: Food
Miscellaneous -> Spices
Copper
2.47mg per 100 grams
Nut, cashew nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
2.22mg per 100 grams
Nut, cashew nut, salt
Type: Food
Snacks -> Savoury snacks
Copper
2.22mg per 100 grams
Lobster, boiled
Type: Dish
Fish dishes -> Crustaceans and molluscs
Copper
2.08mg per 100 grams
Soya mince, white or dark
Type: Food
Pulses and pulse dishes -> Pulse products
Copper
2.00mg per 100 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.97mg per 100 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Copper
1.81mg per 113 grams
Coriander leaf, dried
Type: Food
Miscellaneous -> Spices
Copper
1.79mg per 100 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Copper
1.79mg per 113 grams
Nut, brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.74mg per 100 grams
Lobster
Type: Food
Fish dishes -> Crustaceans and molluscs
Copper
1.66mg per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.62mg per 100 grams
Grape leaves, canned
Type: Food
Vegetable dishes -> Canned vegetables
Copper
1.60mg per 100 grams
Seaweed, nori, dried
Type: Food
Vegetable dishes -> Canned vegetables
Copper
1.60mg per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.60mg per 100 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.57mg per 100 grams
Spearmint, dried
Type: Food
Vegetable dishes -> Vegetables
Copper
1.54mg per 100 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.50mg per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.45mg per 100 grams
Celery seed
Type: Food
Miscellaneous -> Spices
Copper
1.37mg per 100 grams
Linseed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.33mg per 100 grams
Nut, pistachio nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.33mg per 100 grams
Turmeric, ground
Type: Food
Miscellaneous -> Spices
Copper
1.30mg per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.26mg per 100 grams
Cheese, semi-hard cheese, 5% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Copper
1.26mg per 100 grams
Cheese, 28% fat
Type: Food
Milk dishes -> Cheese, ripened cheese
Copper
1.26mg per 100 grams
Seaweed, wakame, dried
Type: Food
Vegetable dishes -> Canned vegetables
Copper
1.25mg per 100 grams
Flaxseed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.22mg per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.20mg per 100 grams
Nut, pecan
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.20mg per 100 grams
Curry powder
Type: Food
Miscellaneous -> Spices
Copper
1.20mg per 100 grams
Seeds, cottonseed kernels, roasted (glandless)
Type: Food
Snacks -> Nuts, seeds and dried fruits
Copper
1.20mg per 100 grams
Marjoram, dried
Type: Food
Miscellaneous -> Spices
Copper
1.13mg per 100 grams
Fenugreek seed
Type: Food
Miscellaneous -> Spices
Copper
1.11mg per 100 grams
What you eat matters.