Skip Nav
All the Reasons I Loved Being on the Paleo Diet (and the Reason I Decided to Stop)
Celebrity Trainers
Weight Loss Begins in the Mind, Not the Kitchen, According to This Expert
Healthy Recipes
26 Healthy Salads That Don't Use Leafy Greens

Copper in Your Diet

Penny For Your Thoughts: Copper in Your Diet

Did you know that copper isn't just for pennies and the bottom of pots? It is also an important mineral for your diet. Even though iron usually gets the nutritional spotlight, copper is necessary for the production of red blood cells. It also keeps your nervous and immune systems happy and your bones healthy. If you don't get enough copper in your diet, it could lead to conditions such as osteoporosis and anemia. If you get too much, it's poisonous.

So how much is enough? To find out

People ages 19 and over should focus on getting around .9 milligrams a day. If you're pregnant you should get 1 mg, and if you're breastfeeding, you need even more: 1.3 mg. Watch out, because if you get more than 10 mg, it could be toxic.

So where can you get this important mineral? Dark, leafy greens, dried fruit (prunes), cocoa (yay!), black pepper, and yeast contain copper. Oysters and other shellfish, whole grains, beans, nuts, taters, and organ meats (kidney and liver) are also great sources. Check the list below to make sure you're getting the right amount each day.

Food Amount of
6 oysters 3.7 mg
1/4 cup almonds .4 mg
1/4 cup cashews .76 mg
2 tbsp peanut butter .18 mg
1 large baked potato .33 mg
1 cup cooked oats .12 mg
1/2 cup brown rice .08 mg
1/2 cup quinoa .7 mg
1 cup prune juice .15 mg
1/2 cup kidney beans .19 mg
1/2 cup garbanzo beans .2 mg
1 tsp cocoa powder .19 mg
1 cup kale .19 mg
1 tbsp black pepper .07 mg


Around The Web
Join The Conversation
Spectra Spectra 8 years
I eat a lot of nuts and ever since I have, I have noticed that my skin has gotten a lot clearer and firmer.
Linda-McP Linda-McP 8 years
Glad to have a reason/excuse to eat more peanut butter!
aimeeb aimeeb 8 years
Peanut butter, mmmmm. :)
aimeeb aimeeb 8 years
Peanut butter, mmmmm. :)
Lovely_1 Lovely_1 8 years
Oysters :drool: so yummy!
Lovely_1 Lovely_1 8 years
Oysters :drool: so yummy!
GrapeBubbleGum GrapeBubbleGum 8 years
Maybe I could use "I need the copper" as an excuse to eat delicious oysters every day?? mmmm!
Nicolel03 Nicolel03 8 years
Interesting because I was looking at my cereal yesterday and noticed it had 10% of my daily copper, and i was wondering, what the heck do i need copper for?! haha now i know! thanks : )
GlowingMoon GlowingMoon 8 years
I heard that copper is good for the skin, too.
4 Humitas Recipes You Probably Haven't Tried, But Should
Latin American Beers
The Definitive Guide to Mexican Queso
Avocado Oil Uses
No-Bake S'mores Cake | Food Video
Facts About Goya
Spicy Food Stops Cramps

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds