We all know that macro-nutrients (fats, proteins, carbohydrates) and other nutrients like micronutrients (like copper, zinc and manganese) play very important roles in our body. Today we are talking about copper, even though they are required in small amounts but they play a significant role in overall health. They are essential for many metabolic processes, organ functioning, enzyme coding, production of melanin and tissues, neuroendocrine functions, bone formation, cell renewal and formation of red blood cells among others.
For proper functioning of the immune system and development of the foetus, we need the right amount of this essential trace mineral and individuals can include copper-rich foods in their diet to achieve the same. If you have a copper deficiency, you may experience osteoporosis, muscle and joint pain in others.
Foods rich in copper:
1. Nuts and seeds: Nuts and seeds are two super-foods that you should include in your diet as they provide a wide range of nutrients including copper. Almonds, cashews and sesame are good sources of copper and that is why you should include them in your daily diet.
2. Green leafy vegetables: Green leafy vegetables are the powerhouse of so many vitamins and minerals including copper. Uncooked, cooked spinach can give you 33% of the RDI.
3. Dark chocolate: Dark chocolate, which claims many nutrients, also contains health-enhancing antioxidants that are rich in copper. 100 grams of dark chocolate contains 200% of the RDI for copper. Do not eat dark chocolate as they are high calorie food.
4.Seafood and liver : Especially seafood and lobster are rich in copper. Organ meats like liver, you should know how nutritious they are. The liver also provides other micronutrients such as B12, vitamin A, riboflavin (B2), folate (B9), iron, and choline.
5. Mushrooms: Mushrooms, in particular, are incredibly rich in shiitake mushroom copper. They are also a great source of selenium, manganese, zinc, folate and vitamins B1, B5, B6 and D. 4 dried shiitake mushrooms can give 89% of the RDI for copper.