Copper and zinc are essential minerals that help the body operate at its optimum level. According to the Mayo Clinic, zinc "plays a role in cell division and in the formation of protein," and copper is "important for nerve function, bone growth and helping your body use sugar." You can obtain appropriate amounts of copper and zinc by either eating foods rich in these minerals, or eating mineral-enriched foods.
Mollusks
Mollusks are shelled seafood such as oysters and clams. Oysters contain the highest levels of both copper and zinc. Wild oysters from the eastern United States that have been cooked in mild heat contain the richest amounts of these minerals, according to NutritionData.com; a 1 oz. serving of the oysters provides 339 percent of the daily recommended amounts of zinc, and 106 percent of the copper recommendation.
Seeds and Nuts
Different varieties of seeds and nuts are rich in both copper and zinc. According to NutritionData.com, a 1 oz. serving of raw sesame seeds contains more than half of the daily recommended allotment of copper. The same portion of sesame seeds supplies 14 percent of the daily zinc requirement. If eating sesame seeds does not appeal to you, you can get the same nutrients from a paste made from the seeds known as tahini. Tahini is a traditional Middle Eastern flavoring that can be added to a variety of dishes such as steamed vegetables.
Cashews contain respectable amounts of copper and zinc. According to NutritionData.com, a 1 oz. serving of cashews can supply you with 30 percent of your daily recommended nutritional requirements of copper. The same portion contains 10 percent of the zinc recommendation. Dry-roasted or raw cashews can be made into cashew butter.
Shiitake Mushrooms
If you are a vegetarian or simply like vegetables, you can get ample amounts of copper and zinc from eating shiitake mushrooms. According to the USDA, a 1 oz. serving of these mushrooms supplies 72 percent of the daily recommended allotment of copper, and 14 percent of the zinc nutritional allotment. These essential nutrients can be found in both the fresh and dried versions of the mushrooms.
Cocoa
Chocolate lovers are in luck. A 1 oz. portion of baking chocolate squares contains the largest amounts of these essential minerals. A 1 oz. portion will supply you with 45 percent of your daily recommended allotment of copper, and almost 20 percent of zinc requirements. If baking squares are not to your liking, use cocoa powder. Cocoa powder can be used in baked goods, and supplies almost 10 percent of copper and 2 percent of zinc requirements for the day. Be aware that cocoa and its products are high in saturated fats.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic: Nutrition and Healthy Eating
- Mayo Clinic: Copper Supplement
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