Zinc and copper are trace minerals required for human health in quantities of less than 100mg daily. The National Institutes of Health reports that zinc plays an important role in DNA synthesis, wound healing and immune system function. This mineral also supports normal growth and development throughout life. According to the U.S. National Library of Medicine, copper, along with iron, helps to form red blood cells. In addition, copper helps keep your nerves, blood vessels, immune system and bones healthy. Foods rich in both minerals include legumes, peas, nuts, seeds, shrimp and venison.
Legumes and Peas
Legumes, such as starchy beans and peas, are typically rich in many minerals. A 1 cup serving of garbanzo beans, also known as chickpeas, cooked, provides 2.6mg zinc, meeting 17.3 percent of the Recommended Daily Value (DV) and .58mg copper, or 29 percent of the DV. A 1 cup serving of cooked kidney beans offers 1.6mg zinc, or 11 percent of the DV and .43mg copper, or 21.5 percent of the DV. Green peas are another good food source of both nutrients. A 1 cup serving of boiled green peas, according to the World's Healthiest Foods website, provides 1.9mg zinc and .28mg copper, or about 12.7 and 14 percent of the DV for each nutrient, respectively.
Nuts and Seeds
Cashews and almonds are rich in zinc and copper. According to the National Institutes of Health Office of Dietary Supplements, a 2-oz. serving of dry-roasted cashews or about 1/4 cup offers 3.2mg zinc, or 21 percent of the DV. The same quantity provides .76 mg copper, meeting 38 percent of the DV. A 1/4 cup serving of dry-roasted almonds provides approximately 2mg zinc, or 13 percent of the DV and .4mg copper, or 20 percent of the DV.
Pumpkin and sesame seeds are particularly rich in minerals, such as zinc and copper. A 1/4 cup of raw pumpkin seeds offers 2.6mg zinc and .48mg copper, or 17 and 24 percent of the DV for each nutrient, respectively. Sesame seeds are even higher in both nutrients. A 1/4 cup serving provides 2.8mg zinc and 1.48mg copper, meeting nearly 3/4 of your daily requirement for copper.
Animal Foods
Plant-based foods are not the only food sources of these essential trace minerals. Animal foods, such as shrimp and venison, are also rich in both nutrients. A 4-oz. serving of shrimp, boiled or steamed, meets 11 to 12 percent of the DV for both nutrients. Venison is a very lean game meat. A 4-oz. serving, cooked, provides over 3.12mg zinc and .35mg copper, or 21 and 17.5percent of the DV for each nutrient, respectively.
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