Copper
Copper is not one of the minerals that we hear a lot about but it is just as important as any other nutrient!
Copper is not one of the minerals that we hear a lot about but it is just as important as any other nutrient! Copper helps your body to release energy from food, helps maintain a healthy immune system and acts as an antioxidant.
Where Can I find Copper?
Dried fruit is a good source of copper, especially raisins and currants. Nuts, like pecan and pine nuts, are another great source and sunflower seeds are especially rich in copper.
Copper - Benefits at a glance:
- Helps to release energy from food
- Needed for a healthy nervous system
- Maintains normal hair and skin colour
- Helps carry iron around your body
- Needed for a healthy immune system
How much copper do I need everyday?
The Recommended Daily Amount (RDA) for copper is 1mg per day.
| Copper in Food (per 100g) | Need per 1mg day |
| Avocado | 0.2mg |
| Dried apricots | 0.35mg |
| Figs | 0.3mg |
| Currants | 0.8mg |
| Raisins | 0.4mg |
| Pecan nuts | 1mg |
| Pine nuts | 1.3mg |
| Pistachio nuts | 0.8mg |
| Sesame seeds | 0.8mg |
| Sunflower seeds | 2.2mg |
| Wholemeal bread | 0.2mg |
| Dark chocolate | 0.7mg |
Boosting Copper - Add more copper to your diet by:
- Choosing more whole grain foods like whole grain bread and whole grain cereals.
- Make nuts and dried fruits your mid-morning snack
- Try a fruit compote for breakfast with dried apricots, raisins and figs
- Add sunflower seeds to breakfast cereals, salads and yoghurts
- Added chopped pistachio nuts to cereals, homemade breads and cakes
- Switch to dark chocolate when you fancy a sweet treat
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