Copper
Essential trace mineral that helps produce energy
- Many enzymes use copper for metabolism
- Copper deficiencies rare among healthy people
- Copper supplements can interact with many meds & lead to imbalance.
Health Benefits:
- supports normal brain development
- supports immune functions
- helps make red blood cells and collagen
- helps keep nerves and immune system healthy
Low intake of Copper
Symptoms of low Copper intake
- Anemia
- Difficulty with walking, steadiness
- Fatigue, Weakness
- Irregular heart beat
- Memory, learning problems
- Sensitivity to cold
Causes of low Copper intake
- Can cause anemia and abnormal red blood cells
- Can cause osteoporosis, fractures, bone defects
- Can include muscle weaknessm hypotonia
- Can increase risk for heart disease
- Low white blood cell count, thyroid problems
Excess intake of Copper
Symptoms of excess intake of Copper
- Black, tarry stools, Blood in vomit
- Headaches, Fever, Fainting
- Irregular heart beat
- Jaundice (yellow eyes, skin)
- Metallic taste
- Nausea, Vomiting, Diarrhea
At risk for excess Copper
- Can cause depression, fatigue
- Can lead to decreased lung function
- Can lead to severe illness, kidney and liver failiure
- Can reduce red blood cell count
- Copper toxicity can cause brain damage, death
Copper Content in Foods
Foods High in Copper
| Food | Serving Size | Copper |
|---|---|---|
| Sweet potatoes, mashed | 1 cup | 700 mcg |
| Soy chips | 1 oz | 700 mcg |
| Sesame seed, toasted | 1 oz | 700 mcg |
| Potatoes, cooked | 1 medium | 675 mcg |
| Shiitake mushrooms, cooked | 1 cup | 650 mcg |
| Cashews, dry roasted | 1 oz | 629 mcg |
| Crab, Dungeness, cooked | 3 oz | 624 mcg |
| Sunflower seeds, toasted | 1 cup | 615 mcg |
| Cashew butter | 1 oz | 600 mcg |
| Clams, cooked | 3 oz | 600 mcg |
| Chocolate, dark, 70-85% cacao solids | 1 oz | 501 mcg |
| Lentils | 1 cup | 500 mcg |
| Navy beans, canned | 1 cup | 500 mcg |
| Coconut milk | 1 cup | 500 mcg |
| Ensure | 1 cup | 500 mcg |
| Tofu, raw, firm | 1 cup | 476 mcg |
| Chocolate covered raisins | 1 cup | 400 mcg |
| Yogurt, chocolate | 6 oz | 400 mcg |
| Pine nuts | 1 oz | 400 mcg |
| Raisin bran | 1 cup | 300 mcg |
| Asparagus | 1 cup | 300 mcg |
| Flax seeds | 1 oz | 300 mcg |
| New England clam chowder | 1 cup | 300 mcg |
| Pomegranates | 1 cup | 300 mcg |
| Peas, green | 1 cup | 300 mcg |
| Burrito w/beans, cheese | 1 serving | 300 mcg |
| Oats, uncooked | 1 cup | 0 mcg |
| Beef liver, pan fried | 3 oz | 0 mcg |
| Oysters, Eastern, wild, cooked | 3 oz | 0 mcg |
| Blue crab | 1 cup | 0 mcg |
Foods Low in Copper
| Food | Serving Size | Copper |
|---|---|---|
| Vegetable broth | 1 cup | 0 mcg |
| Butter, salted | 1 stick | 0 mcg |
| Cheese, Cheddar, Colby | 1 oz | 0 mcg |
| Corn on the cob w/butter | 1 ear | 0 mcg |
| Propel fitness water | 12 oz | 0 mcg |
| Oil, Corn, Peanut, Olive | 1 Tbsp | 0 mcg |
| Apples, raw w/skin | 1 cup | 17 mcg |
| Milk, nonfat | 1 cup | 27 mcg |
| Yogurt, Greek, plain, lowfat | 7 oz | 42 mcg |
| Tomatoes, raw | 1 cup | 53 mcg |
| Tuna, canned, oil packed | 3 oz | 100 mcg |
| Amber hard cider | 12 oz | 100 mcg |
| Bagel, medium | 1 serving | 100 mcg |
| Cereals, Cream of wheat, cooked | 1 cup | 104 mcg |
| Turkey, ground, cooked | 3 oz | 128 mcg |
| Sesame seeds | 1 cup | 147 mcg |
| Chocolate dark, 70-85% cocoa solids | 1 oz | 147 mcg |
| Asparagus cooked | 1 cup | 149 mcg |
| Spinach, cooked | 1 cup | 157 mcg |
| Trail mix | 1 oz | 200 mcg |
| Brown rice | 1 cup | 200 mcg |
| Blackberries | 1 cup | 200 mcg |
| Mango | 1 cup | 200 mcg |
| Pineapple chunks | 1 cup | 200 mcg |
| Peanut butter, chunky | 2 Tbsp | 200 mcg |
| Yellow pepper, large | 1 serving | 200 mcg |
| Figs, dried | 1 cup | 214 mcg |
| Avocado, raw | 1 cup | 219 mcg |
| Whole wheat pasta, cooked | 1 cup | 263 mcg |
| Atlantic salmon, wild | 3 oz | 273 mcg |
References
Foods Highest in Copper. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/copper/all/highest/household/common+sr+fndds+branded/no
Copper. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Copper, Cu (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1098
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