Health Benefits and Sources Of Copper

Estimated Amounts 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
Benefits/Deficiency Symptoms
  • 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
  • Pomegranate
Vegetable Sources
  • Most vegetables have some copper, but Lima Beans have a significant amount.
  • Amaranth leaves
  • French Beans
  • Lima Beans
  • Peas
  • Potatoes
  • Pumpkin
  • Squash – Winter
  • Sweet Potato
Nut/Seed/Grain Sources 
  • Most nuts contain a trace amount of copper.
  • Buckwheat
  • Cashews
  • Chestnuts
  • Oats
  • Sunflower Seeds
  • Walnuts
  • Wheat – Durum
  • Wheat – Hard Red 

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