Zinc and copper are very important for proper maintenance of the body and its systems. Zinc plays an important role in building immunity, promoting placental cell production and encouraging healthy fertility in both men and women. Copper is vital for healthy liver functioning and in the production of breast milk. The recommended daily allowance of copper is 2 milligrams (mg), while the recommended daily allowance of zinc is 15 mg. Knowing which foods contain higher levels of zinc and copper will ensure that the body is receiving these important minerals and will be as healthy and vibrant as it can be.
Foods with Zinc
Foods that contain high levels of zinc include the lean muscle tissues, or tenderloin, of beef, deer or lamb. Every 4 ounces of beef tenderloin contains a little over 6 mg of zinc. Tenderloin can be easily added to meals and snacks. Zinc can also be found in pumpkin and sesame seeds, containing 2.5 mg and 2.8 mg of zinc respectively. Sesame seeds can easily be added to yogurt or baked goods. Pumpkin seeds can be purchased from any health foods store or harvested and toasted from a pumpkin. To harvest pumpkin seeds, scoop out all of the seeds from a pumpkin and wash them thoroughly in a bowl of water. Lay out the seeds on a cookie sheet, and bake in the oven at 250 degrees Fahrenheit for 15 minutes.
Foods with Copper
Foods that are high in copper include soybeans and barley. Soybeans contain around 0.7 mg of copper and also contain high levels of estrogen, which can be helpful for women going through menopause. People with thyroid disorders should avoid soybeans, however, because soy can disrupt thyroid hormone production. For people that cannot eat soy, barley is also high in copper, containing 0.64 mg per cup. Barley can be added to soups and stews, or incorporated into smoothies.
Foods with Both Zinc and Copper
Eating foods that contain both zinc and copper will allow the body to receive both minerals simultaneously. Foods with high levels of both zinc and copper include calf's liver and crimini mushrooms. Calf's liver contains 10.8 mg of zinc and 9 mg of copper per 4 ounces. In order to maintain the most mineral value in the liver, it should be prepared braised; although many people do not have the palate for the taste of calf's liver. If this is the case, it can be replaced with crimini mushrooms, which contain 1.56 mg of zinc and .71 mg of copper per 5 ounces.
Member Comments