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Foods Enriched With Copper and their Benefits

While most of us think Copper to be a metal that is mostly used in works of plumping, jewelry or electronics, it has nutritional value as well.

Most of the copper that our body receives is through the food we eat.

Copper is a trace mineral is needed only in small quantities by the human body. The primary task of copper in the human body is to produce hemoglobin as well as collagen production in the body.

As the majority of the copper need for our body is taken care of by food, we have gathered a list of the food enriched with copper and their benefits.


Meat is enriched with the following beneficial nutrients for the human body.

  • riboflavin (B2)
  • Folate (B9)
  • vitamin B12
  • vitamin A
  • iron
  • proteins
  • Choline
  • copper

Meat helps the body to be prevented from Anemia as well to keep the nerve cells in optimum health. It also keeps the body’s immune system vigilant and bones strengthened.

When a person consumes 100 grams of beef meat, they are provided with 800 mcg of copper.

  • Chicken and Turkey meat contains copper in trace amounts to keep the deficiency of copper minimum.
  • Liver and lean meats such as steaks, flat cut brisket of beef are also helpful in providing the body with copper.


Seafoods are present in abundant qualities and even more ways to cook them. This quality of seafood makes it able to stand out from other meat sources.

Seafood is packed with copper along with a healthy amount of Zinc and Vitamin B12.

One of the best seafoods to be enriched with copper is Oysters.

Some other great seafoods with a healthy amount of copper in them are as follows.

  • Tuna
  • Oysters
  • Salmon
  • Squid
  • Lobsters


Few of the following nuts can be sued for snacking but did you know that they are also packed with nutrients like Zinc and Copper?

  • Peanuts
  • Cashews
  • Pistachios
  • Walnuts

In addition to Copper, nuts are also a great source of Omega 3 fatty acids as well as fibers, proteins, and antioxidants.

  • Eating 100 gram of cashew nuts provides the body with 2195mcg of copper
  • Eating 100 grams of almonds provides the body with 1031 mcg of copper
  • Eating 100 grams of walnuts provides the body with 1586 mcg of copper

Copper-Rich Seeds

In order to maintain the healthy levels of copper and zinc in the human body, a person must include following seeds n their diet.

  • Pumpkin seeds
  • Chia seeds
  • Sesame seeds
  • Watermelon Seeds
  • Squash Seeds

Out of all the seeds, Sunflower seeds provide the body with an abundant amount of copper. Eating 100 grams of sunflower seeds provides the body with 1343 mcg of copper.

Fresh Eggs

Fresh eggs are also a great source of providing the body with an adequate trace amount of copper.

Consumption of 100 grams of fresh eggs provides the body with nearly 72 mg of copper.

In addition to copper, Eggs are also enriched with the following other healthy nutrients.

  • Proteins
  • B vitamins
  • vitamin D
  • vitamin A
  • minerals like iron, calcium and magnesium

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Written by remedyu

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