Copper is essential for your body to stay healthy. You can get it by eating certain foods. Let us know which foods contain high amount of copper.
Copper is an important dietary mineral, and your body needs small amounts of it for healthy functioning of biological activities. Foods rich in copper include a wide range of fruits, vegetables and meat. This mineral boosts energy levels, supports mental health and aids in the synthesis of red blood cells. Read on to know which foods are high in copper.
What are the health benefits of copper?
Copper plays a vital role in the complex symphony of nutrients our body requires. This essential trace element acts as an antioxidant, fighting free radicals. In terms of bone health, copper cooperates with other minerals to maintain skeletal integrity.
In Indian culture, drinking morning water from copper vessels such as a copper pot or copper pot was not just tradition; It was a naturally occurring way to put this important mineral into our bodies,” says dietitian Iti Jain.
Here are some health benefits of copper:
1. Helps prevent anemia and boost energy
Copper is required for the synthesis of adenosine triphosphate (ATP). The energy currency of the cell is called ATP. Energy levels can be affected due to anemia, which copper helps prevent. Both excess and deficiency of copper can cause anemia.
2. Brain Health
The highest amount of copper in your body is found in your brain. Abnormalities in copper can affect brain function. Copper deficiency in the growing body can lead to inadequate development of the brain and nerves. Low copper status may also increase the risk of Alzheimer’s disease.
Eating foods rich in copper helps in the breakdown of fat cells. This breakdown is required to maintain body weight and energy stores. The expert says that body cells also require copper for metabolic processes.
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4. Skin health
Copper enhances skin health and protects cells from damage caused by free radicals. It may improve wound healing and reduce the appearance of wrinkles and age spots. It increases the production of collagen in the body and improves skin softness.
Which foods are high in copper?
To increase your copper intake naturally, include the following foods:
1. Seeds and Nuts
Many nuts and seeds, such as sesame seeds, are rich in copper. For each cup, they have 5.9 milligrams of copper. Apart from this, you can also eat nuts rich in copper. You can eat cashews, which contain 0.6 milligrams of copper per ounce (28 grams).
2. Dark Chocolate
Dark chocolate contains plenty of fiber, antioxidants and minerals. It can help reduce cholesterol levels and has been shown to enhance heart health. Dark chocolate should be eaten in small quantities because it also contains high calories. 0.015 mg of copper can be found in one dark chocolate bar.
Copper can also be found in beans. Garbanzo beans, sometimes called chickpeas, are a good source of copper, containing 0.57 milligrams per cup. Another good source of copper is boiled soybeans, which provide 0.2 mg per cup, says Jain.
About 0.34 milligrams of copper can be found in one medium-sized potato. But keep in mind that you should cook your potatoes with the skin on as they contain the highest amount of copper. Copper is also found in sweet potatoes; One medium-sized sweet potato contains 0.13 milligrams of copper.
5. Dark green vegetables
Raw kale and spinach are two examples of highly nutritious green vegetables that are low in calories and high in copper. Plus, they contain high levels of fiber, vitamin K, calcium, magnesium and folate, all of which aid in healthy bone development, blood cell production and anemia prevention.
How much copper should I take in a day?
While copper is important, moderation is key. Experts say the recommended dietary allowance for copper is about 900 micrograms per day for adults. The golden rule is to strike a balance by including copper-rich foods without overindulging.
In addition to dietary sources, adopting the age-old practice of using copper vessels for storing or consuming water can increase your copper intake.
What are the side effects of copper?
While copper is essential, consuming it in excess can have adverse effects. Symptoms of copper toxicity include nausea, vomiting, and diarrhea. Long-term exposure to high levels of copper can affect liver function.
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