You may not know that copper is not in high demand, but your body will sound the alarm if you are missing it! Anemia, fatigue, lowered immunity. Don’t panic, today I’m going to teach you HOW to get copper in your diet, and get it in place in the easiest, most delicious way possible!
What is the use of copper? Find out why you need to get it first!
Copper? Isn’t that what wires are for? Yes, but your body also needs it to conduct electricity – to function properly!
It’s an energy fueling station: Copper helps your body turn food into energy, so it’s easy to get tired without it.
Immune system bodyguard: It’s like a little security guard, helping white blood cells fight germs.
Skin and hair savior: Copper is essential for collagen synthesis.
Iron’s good partner: without copper, iron can not be turned into hemoglobin, beware of anemia.
Adults need about 0.9mg of copper per day, which doesn’t sound like much, but modern people eat a fine diet, so it’s easy to not eat enough.
How to Get Copper in Your Diet – A List of 10 Foods to Consume
All of these foods are natural reservoirs of copper, just pick the ones you like to eat.
Dark Chocolate
Content: 100g contains 1.8mg of copper (easily exceeds the daily requirement!)
How to eat: choose more than 70% cocoa content, as a snack to break two pieces, to relieve cravings and copper supplement.
Nuts (nuts and seeds)
Cashews (28g contains 0.6mg)
Almonds (28 grams containing 0.3 mg)
Sunflower seeds (28g contains 0.5mg)
How to eat: sprinkle on yogurt, toss in a salad, or just grab a handful for afternoon tea.
Seafood (oysters, crabs, lobsters)
Oysters: 6 medium-sized oysters contain 4.8 mg of copper.
How to Eat: Steamed and dipped in sauce, so fresh that your eyebrows fall off! Inland friends can choose frozen crab meat or canned.
Liver (Animal Liver)
Content: 100g of beef liver contains 12mg of copper, but don’t eat it every day!
How to eat: once a week, fried onions or cooked porridge, fishy flavor heavy first soak milk.
Legumes (lentils, chickpeas, black beans)
Content: 1 cup of cooked lentils contain 0.5 mg of copper.
How to eat: stew, make curry, vegetarian copper supplements!
Whole grains (oats, quinoa, brown rice)
Content: 1 cup of cooked quinoa contains 0.4 mg of copper.
How to eat: Cook oatmeal for breakfast, brown rice for lunch, and you’ll have a double dose of copper.
Mushrooms (especially shiitake)
Content: 1 cup of sauteed shiitake mushrooms contains 0.7 mg of copper.
How to eat: stir-fry, soup, flavorful and low-calorie.
Potatoes (with skin!)
Content: 1 medium potato with skin contains 0.3 mg of copper.
How to eat: Don’t peel potatoes when baking, sprinkle with salt and rosemary.
Dried fruits (dried apricots, dried figs)
What: Half a cup of dried apricots contains 0.4 milligrams of copper.
How to eat them: Mix them into your cereal or snack on them.
leafy greens (spinach, kale)
How much: 1 cup of cooked spinach contains 0.2 milligrams of copper.
How to eat it: Salads, sauteed, and with vitamin C foods for better absorption!
Copper Supplement Tips
Don’t take it at the same time as zinc supplements: too much zinc can prevent copper absorption.
Beware of excessive copper in water pipes: if you use copper pipes in an old house, drain a section of water in the morning before drinking it.
Wilson’s disease patients are prohibited: this type of people have copper excretion disorder, must be a low-copper diet.
Lazy recipes: 3 high copper quick dishes
- Sauteed Chicken Breast with Cashews and Spinach
Cut chicken breasts into cubes and marinate in soy sauce for 10 minutes.
Blanch spinach and oven roast cashews for 5 minutes.
Stir fry chicken breasts with minced garlic until cooked, add spinach and cashews and turn well. - Dark Chocolate Oatmeal Cups
Cook oats + milk until soft, pour into cups.
Sprinkle with cocoa powder and dark chocolate chips and refrigerate for 2 hours. - Shiitake Mushroom Brown Rice Bowl
Cook brown rice, slice shiitake mushrooms and saute.
Add soy sauce, sesame oil and mix well, sprinkle chopped green onion.
Conclusion: Copper is not difficult to replenish, the key is to eat!
Now you know HOW to get copper in your diet, right? Choose the right food can be easy to deal with. Remember: a varied diet is the right thing to do, don’t focus on one kind of food.
Next time you’re at the grocery store, throw some black cohosh, nuts and mushrooms in your cart – your cells will thank you!