Although the macronutrients -- protein, carbohydrates and fat -- often dominate dietary discussions, there are other nutrients with which you should be concerned, as well. The micronutrients, or vitamins and minerals, are also required for optimal health. Among these micronutrients is copper, a mineral found in every tissue of your body. While copper supplements are available, you can find copper in a wide array of foods.
Importance of Copper
Copper is a mineral that has a variety of functions, including acting as an antioxidant by preventing free radical damage. Copper also helps produce collagen, a structural component of tendons and bones, as well as hemoglobin, which helps transport oxygen to your body's cells. Consuming too little copper can lead to weak bones, impaired immunity, anemia, thyroid disorders and lack of color in your skin.
Beef Liver
Your body stores most of its copper in the liver, and this tendency holds true in other mammals, as well. Thus, beef liver is a rich source of copper, with 12.4 mg in each 3-oz. serving. This amount comprises nearly 14 times the recommended daily intake of 900 mcg, or .9 mg. Beef liver is rich in protein and is relatively low in fat and carbohydrates.
Oysters
Oysters are another rich source of copper, with 3.6 mg in each 3-oz. serving. That amount comprises four times the daily suggested intake of .9 mg. Oysters are low in calories, as a 3-oz. serving provides just 50 calories, and they are rich in iron, with 27 percent of the daily recommended intake in each 3-oz. serving. However, oysters are moderately high in sodium and cholesterol.
Lobster
Another type of seafood providing an abundance of copper is lobster. A 3-oz. serving of cooked lobster provides 1.3 mg of copper, or 140 percent of the daily suggested intake. This serving of lobster provides 83 calories, with 1 g of fat, 1 g of carbohydrates and 17 g of protein.
Shiitake Mushrooms
Shiitake mushrooms can be a good source of copper for athletes, as they are rich in carbohydrates; a cup of cooked mushrooms provides 21 g of carbohydrates. A cup of these mushrooms provides 1.3 mg of copper, as well as 170 mg of potassium. One cup of Shiitake mushrooms contains 80 calories and is a good source of fiber, with 3 g.
Alaska King Crab
Alaska king crab is a rich source of protein, with 16 g in each 3-oz. serving, and it's also a good source of copper, with 1 mg per serving. Alaska king crab may not be optimal for your health, as it is very high in sodium and moderately high in cholesterol.
References
- University of Maryland Medical Center; Copper; March 2009
- USDA National Nutrient Database: Copper, Cu (mg) Content of Selected Foods Per Common Measure, Sorted By Nutrient Content
- LIVESTRONG.COM MyPlate: Calories in Liver, Beef, Raw
- MyFitnessPal: Calories in Oyster - Eastern, Farmed, Raw
- MyFitnessPal: Calories in Steamed Lobster
- MyFitnessPal: Calories in Mushrooms - Shiitake, Cooked, Without Salt
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