Estimated Amounts Needed
- The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day.
- Many survey studies show that Americans consume about 1.0 mg or less of copper per day
- Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.
- Most fruits contain a small amount of copper, but kiwi fruit has a significant amount.
- Kiwi Fruit
- Most vegetables have some copper, but Lima Beans have a significant amount.
- Amaranth leaves
- French Beans
- Lima Beans
- Squash - Winter
- Sweet Potato
- Most nuts contain a trace amount of copper.
- Sunflower Seeds
- Wheat - Durum
- Wheat - Hard Red