 Copper - an important trace mineral that is needed by the body for healthy bones and connective tissue to produce special enzymes that perform different functions - from reducing the amount of free radicals to produce melatonin. Because copper is so important in foods.
Copper deficiency can lead to osteoporosis, joint pain, reduced immunity, and because copper is important for the absorption of iron - anemia. On the other hand, a surplus of copper leads to cramps, diarrhea and vomiting, and in the long term can lead to depression
Depression
 , Schizophrenia, hypertension, weakness and insomnia. Copper in high doses can even be poisonous. To absorb copper, stomach should be acidic, and, thus, antacids prevent copper absorption, as do the egg and milk protein. Currently, the RDA for copper (CH) - 2 mg.
Foods rich in copper
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Copper B100 Mr.
|
Glass (85 g)
|
6 oyster (42 g)
|
|
5, 71 mg (285% CH)
|
4, 85 mg (243% CH)
|
2, 4 mg (120% CH)
|
Other seafood rich in copper (% CH na85 Guards ready for use): squid (90%), lobster (66%), crab (50%), octopus (31%).
|
Copper B100 Mr.
|
Cup (67 grams)
|
|
1, 5 mg (75% CI)
|
1, 0 mg (50% CI)
|
|
Copper B100 Mr.
|
Glass (145 g)
|
4 fungus (72 g)
|
|
0, 9 mg (39% CI)
|
1, 3 mg (65% CI)
|
0, 65 mg (32% CI)
|
|
Copper B100 Mr.
|
Glass (145 g)
|
28 g
|
|
4, 08 mg (204% CH)
|
5, 88 mg (294% CH)
|
1, 14 mg (57% CI)
|
Other grains rich in copper (% CH na28 g): sunflower seeds (26%), pumpkin seeds
Pumpkin for health: a royal vegetable in home pharmacy
 or zucchini (19%), flaxseed (17%).
|
Copper B100 Mr.
|
Glass (137 g)
|
28 g
|
|
2, 22 mg (111% CH)
|
3, 04 mg (152% CH)
|
0, 62 mg (31% CI)
|
Other nuts rich in copper (na28% CH z): hazelnuts (25%), Brazil nut (24%) and walnuts (22%), pistachios (18%), pecans
Pecans: the fattest nuts
 (17%) of almonds (14%).
- Legumes (chickpeas, cooked)
|
Copper B100 Mr.
|
Glass (164 g)
|
1/2 cup (82 g)
|
|
0, 35 mg (18% CI)
|
0, 58 mg (29% CI)
|
0, 29 mg (15% CI)
|
Other legumes, rich in copper (% CH in a glass): soybeans (35%), adzuki beans (34%), red and white beans (26%).
|
Copper B100 Mr.
|
Glass (132 g)
|
1/2 cup (66 g)
|
|
0 61mg (31% CI)
|
0 81mg (40% CI)
|
0, 40 mg (20% CI)
|
Other dried fruits, rich in copper (% CH 1/2 cup) dried apricots and dried cranberries (17%), dried peaches (16%), raisins (15%), dried figs (11%).
|
Copper B100 Mr.
|
In a glass, mashed potatoes (230 g)
|
In one avocado (201 g)
|
|
0, 19 mg (10% CI)
|
0, 44 mg (22% CI)
|
0, 38 mg (19% CI)
|
|
Copper B100 Mr.
|
28 g
|
56 g
|
|
0, 73 mg (37% CI)
|
0, 21 mg (10% CI)
|
0, 42 mg (10% CI)
|
Ten products containing at most 1 g of copper
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Liver (calf cooked)
|
15, 1 mg (753% CH) 100g
|
10, 1 mg (504% CH) in a single slice (67g)
|
|
Seafood (oysters, cooked)
|
5, 71mg (285% HF) per 100 g
|
4.85mg (243% CH) 85 g
|
|
Sesame seed
|
4, 08mg (204% HF) per 100 g
|
1.14mg (57% CI) 28 g
|
|
Cocoa and dark chocolate
|
3, 79mg (189% HF) per 100 g
|
0 19mg (9% HF) per tablespoon (5 g)
|
|
Spices (nutmeg)
|
2, 47mg (123% HF) per 100 g
|
0 05mg (2% HF) per teaspoonful (2 grams)
|
|
Cashew nuts
|
2, 22mg (111% HF) per 100 g
|
0 62mg (31% CI) 28 g
|
|
Dried tomatoes
|
1, 42mg (71% CI) 100 g
|
0 77mg (38% CI) for the glass (54 g)
|
|
Lean ham
|
1, 20 mg (60% HF) per 100 g
|
1, 02mg (51% HF) at 85g
|
|
Roasted soybeans
|
1, 08mg (54% CI) 100 g
|
1, 0mg (50% CI) per cup (93 g)
|
|
Wheat Bran
|
1, 0mg (50% CI) per 100 g
|
0 58mg (29% CI) per cup (58 g)
|
Other foods rich in copper
|
Spirulina
|
6, 1 mg (305% CH) per serving 100
|
6, 8 mg (342% CH) per cup (112g)
|
0, 4 mg (21% CI) per tablespoon (7g)
|
|
A mixture of dried fruits and nuts
|
1 0mg (49% CI) for the portion 100g
|
1, 5 mg (74% CI) for the glass (150 g)
|
0, 3 mg (14% CH) na28g
|
|
Quail meat (cooked)
|
0, 6mg (30% CI) for the portion 100g
|
2, 7mg (134% CH) on 453g
|
0, 2 mg (8% HF) at 28g
|
|
Tortilla
|
0, 5 mg (26% CI) for the portion 100g
|
0, 2 mg (% CH) to 28g
|
0, 1 mg (5% CH), 10 pellets (18g)
|
|
Red chicory salad
|
0 3mg (17% CI) for the portion 100g
|
0, 1 mg (7% CH) on the glass (40g)
|
0 03mg (1% HF) on the sheet (8d)
|
|
Soy Chips
|
2, 5 mg (123% CH) 100g per serving
|
0, 7 mg (34% HF) at 28g
|
|
Dried coconut
|
0, 8 mg (40% CI) for the portion 100g
|
0, 2mg (11% CI) 28 g
|
|
Air millet
|
0, 7 mg (35% CI) for the portion 100g
|
0 .2mg (7% HF) per cup (21 g)
|
|
|
|
|
Buckwheat
|
0, 6mg (31% CI) for the portion 100g
|
1, 0mg (51% CI) per cup (164 g)
|
|
|
|
|
Chestnuts
|
0, 7 mg (33% CI) for the portion 100g
|
0, 2 mg (9% HF) at 28g
|
|
Peanut butter
|
0, 6mg (29% CI) for the portion 100g
|
0, 2 mg (10% CH) 2 tablespoons (36g)
|
|
Grape leaves
|
1, 8 mg (92% CI) for the portion 100g
|
0, 1 mg (4% CH) on one sheet (4d)
|
|
Bacon
|
0, 2 mg (9% HF) per serving of 100g
|
0 02mg (CH 2%) for 2 slices (16 g)
|
|
Salami
|
0 36mg (18% CI) for the portion 100g
|
0, 086mg (4% HF) at two slices (24g)
|
0, 043mg (2% HF) for one slice (12d)
|
|
Paprika
|
0 61mg (30% CI) for the portion 100g
|
0, 042mg (2% CH) per tablespoon (7g)
|
0, 012mg (1% CH) per teaspoon (2g)
|
|
Molasses
|
0 49mg (24% CI) for the portion 100g
|
1, 64mg (82% CI) per cup (337g)
|
0, 1 mg (5% CH) per tablespoon (20g)
|
|
Ground ginger
|
0 48mg (24% CI) for the portion 100g
|
0, 024mg (1% CH) per tablespoon (5g)
|
0, 01mg (1% CH) per teaspoon (2g)
|
|
Chili powder
|
0 43mg (21% CI) for the portion 100g
|
0, 034mg (2% CH) per tablespoon (8d)
|
0, 01mg (1% HF) to one teaspoon (3g)
|
|
Germinated soybean
|
0 43mg (21% CI) for the portion 100g
|
0, 3 mg (14% CI) per cup (70g)
|
0, 043mg (2% HF) 10 sprouts (10d)
|
|
Dates
|
0 36mg (18% CI) for the portion 100g
|
0 17mg (8% HF) at two Dates (48g)
|
0, 087mg (4% CH) in a single Dates (24g)
|
|
Laminaria
|
0 28mg (14% CI) for the portion 100g
|
0, 224mg (11% CI) per cup (80g)
|
0, 028mg (1% CH) per tablespoon (10g)
|
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