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