Best food groups: Seafood, meat, nuts, legumes, vegetables
Also consider: Sunflower seeds, cocoa powder, soybeans, cashews, white beans
What is copper and why is it so important? Your body only needs just a smidge of copper, but that little amount is vital to support necessary functions, such as hemoglobin's ability to absorb iron and carry oxygen via the red blood cells throughout the body. Copper also plays a role in supporting normal growth and a healthy immune system. Deficiencies are rare, but signs can include anemia, infertility, joint problems, osteoporosis, abnormal cholesterol levels, and poor immune function.
Did you know? Wearing copper bracelets or taking copper supplements were once thought of as being curative for arthritis. No solid research exists to support that claim. However, you can derive copper from drinking out of copper goblets, drinking and cooking with water that passes through copper pipes, and using all-copper cookware.
How much is enough?
The DV for copper is 2 mg, based on a 2,000-calorie diet.
Although, copper toxicity is rare, a UL has been set at 10,000 mcg (10 mg) for adults. Studies have found that acute copper toxicity causes a number of problems, including but not limited to abdominal pain, nausea/vomiting, diarrhea, jaundice, headache, and weakness.
Supplements: Most multivitamins include copper as part of the featured minerals. Copper is also available as a separate oral supplement. Taking too much copper has been linked to vomiting and even death. Those diagnosed with Wilson's disease, which can cause copper buildup in the body, are advised to avoid supplements with copper in them.
1. Beef Liver
Read all about the benefits of beef liver on page 286. In the battle of obesity, many have turned to bariatric surgery (where the size of the stomach is surgically reduced). Although this can be an effective tool in weight loss, it is not without concerns, especially due to increased deficiencies of nutrients, such as copper, postsurgery. Adding liver periodically to a bariatric diet may be beneficial in helping to overcome copper deficiencies. (If this applies to you, work with a bariatric dietitian to know when such foods as liver can be introduced.)
2. Pacific or Eastern Oysters
There are several different kinds of oysters, each having unique, distinct tastes. Depending on the soil, location, and climate of where the oysters were harvested, the flavor can range from salty to sweet, with different undertones like herbs or butter. Oysters are micronutrient powerhouses; just one half-shell supplies almost all or all of the daily needs for copper, iron, magnesium, and vitamin B12. A study has shown that oysters had a better lipid-lowering effect than did soybean protein when added to the diet of rats.
Hard shell vs. soft shell? Lobsters usually shed their shells three or four times a year, until they are about seven years old. While they are waiting for their hard shell to develop, they can be classified as "soft-shell" lobsters—both varieties taste great!
3. Lobster
Besides being an excellent source of copper, lobster is also a source of vanadium, which may benefit the management of diabetes (of course, without all that drawn butter on it!). It is also rich in other nutrients. Each 3-ounce serving only has about 60 mg of cholesterol, which is well below the daily recommendation of 300 mg per day.
4. Shiitake Mushrooms
The shiitake mushroom is now the second most widely produced mushroom in the world. See page 289 to learn more about this mushroom's benefits.
5. King Crab
Crabs, and king crabs in particular, are an excellent source of copper, in addition to the numerous nutrients listed on page 287. In a small study of eighteen men, crab was one of four shellfish found helpful in lowering triglycerides and cholesterol.
6. Baking Chocolate
Baking chocolate is used primarily as an ingredient in recipes for brownies, cakes, and frostings. It is also known as bitter or unsweetened chocolate, and contains 100% cacao. Unsweetened baking chocolate should contain between 50 and 58 percent cocoa butter. Cocoa contains a variety of vitamins and minerals and plant antioxidants known as flavanols, and may be one of the most antioxidant-rich foods known.
On the one hand, literally, turning to chocolate to ease your pain may not be the best idea. A study of twenty-four men found that sugar acted like an analgesic when they consumed it while holding on to extremely cold bars. They were able to hold on longer with the sugar solution alone. But when cocoa was added to it, their pain tolerance decreased by 30 percent! However, over 250 intervention studies in the last ten years, plus ten review and meta-analysis' studies, have shown that the benefits of eating chocolate far outweigh this unique negative. Cocoa polyphenols found in baking chocolate raise nitric oxide, which promotes vasodilation, decreases inflammation and the stickiness of blood cells, boosts our antioxidant system and insulin sensitivity, and reduces blood pressure and LDL cholesterol. Plus, research has also suggested that adding in flavanol-rich cocoa to our diet regularly helps reduce the risk of dying from most diseases!
7. White Mushrooms
There are 14,000 known mushroom species; however, that's only a small percentage of the estimated 140,000 total varieties! Although some are poisonous to eat, there are more than enough of the kind to enjoy in salads and side dishes.
Source: USDA National Nutrient Database for Standard Reference, Release 24