How to Survive the Frost: Seven Foods High in Copper 0 7

What is Copper

Copper is an essential mineral necessary for cholesterol metabolism, improving immune function, and strengthening bones. Since the body cannot produce copper on its own, it is important to obtain it from vitamins or food.

1. Meat Offal

Meat offal, such as beef liver, contains the highest amount of copper among all foods. They can be prepared in various ways, such as stewing or frying, which effectively maintains copper levels in the body. There are about 16 mg of copper in 100 grams of beef liver, which is nearly 20 times the recommended daily allowance. Therefore, consuming beef liver for dinner just once a week is sufficient.

If you prefer chicken liver, it is also a good source of copper, although it contains slightly less—about 5 mg per 100 grams, which still exceeds half of your daily requirement.

2. Cereals with Wheat Bran

These cereals are enriched with copper and can be an excellent addition to your diet, especially if you do not eat liver. They are particularly beneficial for vegetarians. Additionally, cereals are high in fiber, which promotes the normal functioning of the digestive system. To enhance the flavor, you can add almond or oat milk to the flakes and top them with pieces of fruit, such as bananas.

3. Dark Chocolate

A bar of dark chocolate with 70-85% cocoa will provide you with 17 mg of copper. Chocolate with 60-69% cocoa will have less—about 12 mg. The main rule is: the darker the chocolate, the more copper it contains. Furthermore, dark chocolate is a healthier option for those on a diet.

4. Lemons

These citrus fruits are rich in copper, fiber, vitamin C, and other beneficial substances. The habit of adding a slice of lemon to a glass of water or using lemon juice in various dishes and desserts will help you feel full faster. Regular consumption of lemon juice reduces the risk of cardiovascular diseases, kidney stone formation, and improves digestion.

5. Bananas

Bananas are a great addition to many main dishes; they are rich in potassium, copper, and iron. They can be used to treat anemia, leg cramps, and other conditions. Simply add bananas to smoothies, cereals, yogurts, or peanut butter sandwiches, or eat them as a standalone dish. By increasing your copper intake, you promote the formation of more red blood cells, which improves circulation.

6. Shellfish

Seafood lovers can rejoice! Steamed or smoked oysters contain a whopping 48 mg of copper per 100 grams. Lobsters and other large shellfish that inhabit the ocean floor are also good sources of copper.

7. Cashews

If the previous options do not suit you, simply grab a handful of cashews to replenish your copper levels. These nuts can be added to culinary mixes, cereals, cottage cheese, or used as a base for some cheeses. They also add a pleasant flavor to bread and casseroles.