Health Benefits and Sources Of Copper

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

Benefits/Deficiency Symptoms

• 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.

Fruit Sources

• Most fruits contain a small amount of copper, but kiwi fruit has a significant amount.
• Avocado
• Blackberries
• Dates
• Guava
• Kiwi Fruit
• Lychee
• Mango
• Pomegranate

Vegetable Sources

• Most vegetables have some copper, but Lima Beans have a significant amount.
• Amaranth leaves
• French Beans
• Lima Beans
• Peas
• Potatoes
• Pumpkin
• Squash - Winter
• Sweet Potato

Nut/Seed/Grain Sources 

• Most nuts contain a trace amount of copper.
• Buckwheat
• Cashews
• Chestnuts
• Oats
• Sunflower Seeds
• Walnuts
• Wheat - Durum
• Wheat - Hard Red