What Foods Can I Eat To Get A Good Source Of Copper

Nutritionally, copper is a trace element, meaning that it is required in small amounts for good health. It is involved in various enzyme systems and plays important roles in collagen production, regulation of cholesterol levels, energy production, melanin production, and helps the body to absorb iron. A deficiency of copper causes brittle bones, anemia and high cholesterol levels; however, copper deficiency is not common.

Liver

Liver and offal are very concentrated sources of vitamins and minerals including copper. In fact, 100 grams of calf's liver provides more than 100 percent of the recommended daily intake of copper, vitamin A, folate, and vitamins B2 and B-12. However, excessive liver intake can be harmful due to its high levels of minerals. Additionally, according to the March of Dimes, though it is not proven that eating liver causes birth defects, pregnant women should minimize their consumption of liver due to its high content of vitamin A, which can harm the fetus.

Oysters

Oysters are good sources of copper, zinc and vitamin B12. Oysters are also rich in omega-3 fatty acids, which, according to a November 2006 report published in "Cardiology Rounds," can help reduce the risk of cardiovascular and neurodegenerative diseases, reduce the risk of cancer and reduce inflammation.

Kale

Kale is an all-round healthy vegetable. It contains copper and other minerals and vitamins, and is rich in antioxidants, which help protect the body from oxidative damage. Kale is also a source of lutein; according to a 2010 report in "Ophthalmic Research," lutein may help prevent cataracts and age-related eye problems.

Soybeans

Soybeans have a special place in vegetarians' diets as they are the only plant source, which contains all the essential amino acids. Soybeans are also sources of the trace elements copper and molybdenum, the mineral iron, protein and fiber. A December 2010 review in "The Journal of Nutrition" documents that soy intake is associated with a reduced risk of breast and prostate cancer, is modestly hypocholesterolemic and lowers coronary heart disease risk.

Cashews

Cashew nuts are another good source of copper. Due to their monounsaturated fat content, cashew consumption can help protect from heart disease. These nuts also contain magnesium, a mineral, which together with calcium is essential for healthy bones.