Copper Nutritional Information

Daily Amount Needed

The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day

Copper Information

Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.

Fruit Sources:

Most fruits contain a small amount of copper, but kiwi fruit has a significant amount.
Avocado
Blackberries
Dates
Guava
Kiwi Fruit
Lychee
Mango
Passionfruit
Pomegranate

Vegetable Sources:

Most vegetables have some copper, but Lima Beans have a significant amount.
Amaranth leaves
Artichoke
French Beans
Kale
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro

Nut/Grain Sources:

Most nuts contain a trace amount of copper.
Brazil Nuts
Buckwheat
Cashews
Chestnuts
Filberts/Hazelnuts
Oats
Sunflower Seeds
Walnuts
Wheat - Durum
Wheat - Hard Red

Meat/Protein Sources:

Most proteins contain a trace amount of copper.
Beef
Cheddar Cheese
Perch
Salmon
Sardines
Goat Cheese
Soy Beans
Soy Milk
Turkey Bacon
Veal
Turkey Leg
Roast Duck

Legume Sources:

Adzuki Beans
Black Beans
Black Eye Peas
Fava Beans
Edamame
Garbanzo Beans
Kidney Beans
Lima Beans
Navy Beans
Pigeon Beans
Pinto Beans
Soy Beans
Winged Beans