There are eighteen co-factor/minerals, and calcium, chromium and copper are three of them. Each enzyme---non-living things that break apart or join together molecules within cells--that exists in the body needs its co-factor, or mineral to work. Of all the co-factor minerals, calcium is the most plentiful, chromium is important for protein transport and for the production of insulin and copper is versatile as it can work with many of the enzymes and is found in muscle, bone and the liver.
Foods with Calcium
Dairy products such as cheese, milk and yogurt contain three hundred milligrams (mg) of calcium per serving which is more, per serving, than any other food. Other good sources of calcium are shellfish, salmon, sardines and green leafy vegetables. Many foods---including milk---now have added calcium since many people have a difficult time reaching the recommended daily allowance of 1,000 to 1,300 mg/day for adults based on age and gender.
Foods with Chromium
Broccoli is the best source of chromium with 11 micrograms (mcg) of chromium per ½ cup serving. The RDA for chromium for adults is between 20 to 45 mcg/day for adults based on age and gender. Grape juice with 8 mcg/1 c.serving is another excellent source of chromium. Potatoes, garlic, basil, orange juice, turkey, whole grains, blackstrap molasses and beans are also good sources.
Foods with Copper
Copper can be absorbed into the body through drinking water that flows through copper pipes and by cooking with copper pans. Liver and other organ meats are the best sources of copper. One 4 oz. serving of calves liver contains 9,000 mcg of copper. Sesame seeds have 1,480 mcg in a ¼ c. serving. Blackstrap molasses, turnip greens and crimini mushrooms all have approximately 3,000 mcg/serving. Since the RDA of copper for adults is between 900 to 3000 mcg/day based on age and gender many of these foods far exceed the daily recommendations. Cashews, tempeh, kale, asparagus, summer squash, spinach and mustard greens are also excellent sources of copper.
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