9 foods rich in copper to improve energy levels

Copper is a mineral your body gets from food and uses to produce energy and perform other important functions, such as maintaining the immune and nervous systems. Most people aged 19 or over should aim to consume 900 micrograms (mcg) of copper as part of a daily diet. Many foods contain high levels of copper, making it easy to get enough of it in your diet.

• Copper content: 12,400 micrograms, 1.378% of the daily value
• Serving Size: 3 oz

Organ meats, or edible animal organs, are a great source of copper. Beef liver contains the highest amount of copper of any organ meat or food source.

By comparison, 3 ounces of fried chicken liver contains 455 micrograms of copper, and 3 ounces of cooked turkey giblets contains 588 micrograms. Beef liver is better than other meats and foods when it comes to getting copper in your diet.

• Copper content: 2,280 micrograms, 253% of the daily value
• Serving Size: 3 oz, cooked

Oysters are another way to get more than your daily copper needs in one serving. After beef liver, it ranks second on the National Institutes of Health’s list of the best dietary sources of copper.

Interestingly, it is the cooked version that provides the most copper. Raw oysters contain 1,340 micrograms in a 3-ounce serving, which is still more than 100% of the recommended daily allowance.

If you’re not a fan of shellfish, other seafood options that contain copper include lobster and salmon. Three ounces of cooked Dungeness crab contains approximately 70% of the daily recommended copper, and a 3-ounce piece of salmon contains 30%.

• Copper content: 1,300 mcg, 144% of the daily value
• Serving Size: 1 cup cooked

Mushrooms contain a variety of nutrients, including protein, fiber, and antioxidants. So it’s no surprise that they also make the list of copper-rich foods. If you eat shiitake mushrooms raw, expect to get less copper. There are 142 micrograms of copper in 100 grams of raw shiitake mushrooms, which represents 15% of the daily value.

Shiitake mushrooms are also a great source of zinc and vitamin D.

Although mushrooms don’t contain a lot of fat, the oils you choose to cook them in can add significant dietary fat. Choose oils rich in heart-healthy fats, such as olive oil. You can also cook them in an air fryer to use less oil.

• Copper content: 624 micrograms, 69% of the daily value
• Serving Size: 1 oz

Cashews stand out in the nut world for their copper content. If you want a 1-ounce serving, take a small handful. The snack will be a healthier and more filling alternative to heavily processed snack foods. Cashews are also a good source of magnesium and vitamin K.

These nuts are often used as a substitute for dairy products in dishes, spreads, and dips that call for cheese. Cashews are also converted into milk and butter. One tablespoon of cashew butter contains 350 micrograms of copper.

• Copper content: 577 micrograms, 64% of the daily value
• Serving Size: 1 cup

Chickpeas are a legume, which are the edible seeds of legume plants. They are a great source of plant-based protein and fiber, making them a good addition to a heart-healthy diet. Other types of legumes are lentils and beans. More than other types of legumes, chickpeas are also a great source of copper, zinc, phosphorus and manganese.

These legumes are used in a variety of dishes. You can buy canned chickpeas or soak dried beans overnight before cooking them. Canned beans can be high in sodium, but you can reduce some of it by rinsing them well.

• Copper content: 519 mcg, 58% of the daily value
• Serving Size: 1 oz

You can eat the roasted, unsalted seeds on their own or enjoy them by sprinkling some on a salad. In addition to boosting copper, sunflower seeds are also a great source of vitamin E and plant protein.

Sunflower butter, made from seeds, also contains 256 micrograms of copper in one tablespoon. Use it on sandwiches, crackers, or as a way to thicken a smoothie.

• Copper content: 502 mcg, 56% of the daily value
• Serving Size: 1 oz

When it comes to health benefits, the darker the chocolate, the better. Choose 70-85% cocoa to get more copper and other nutrients, such as antioxidants. Dark chocolate also contains less sugar than milk chocolate.

While the fiber, antioxidants and other nutrients in dark chocolate make it a healthy choice, it can also be high in sugar and calories. Consider products with less added sugar, and choose smaller servings.

• Copper content: 476 micrograms, 53% of the daily value
• Serving Size: Half a cup

Tofu is known for its protein and calcium content, especially among people who eat vegetarian diets. Besides copper, it is also a good source of manganese and selenium. Tofu is made from soybeans and is low in fat.

You can make them in many different ways. Tofu can be baked, fried, boiled, or added to salads and soups.

• Copper content: 320-520 mcg, 36-58% of the daily value
• Serving Size: One large potato

The amount of copper can vary depending on the type of potato. For example, a large baked red potato contains 520 micrograms of copper, while a large baked potato contains 320 micrograms.

Potatoes can also be mashed, baked or fried while providing copper in your diet. A cup of hash browns contains 457 micrograms.

Your body cannot produce copper on its own, so it is important to get it through the foods you eat. Most people get enough copper through their diet. You may be more likely to not get enough copper if you:

• Having celiac disease
• Menkes disease, a rare genetic disorder
• Take high doses of zinc supplements, as this may make it difficult for your body to absorb copper

If you are pregnant or breastfeeding, you will also need more copper. Pregnant women need 1000 micrograms, while breastfeeding women need 1300 micrograms of copper.

Talk to your healthcare provider if you’re not sure if you’re getting enough copper through diet alone. They may order a test or suggest you take a multivitamin or nutritional supplement that contains copper.