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Copper in Your Diet

Penny For Your Thoughts: Copper in Your Diet


Did you know that copper isn't just for pennies and the bottom of pots? It is also an important mineral for your diet. Even though iron usually gets the nutritional spotlight, copper is necessary for the production of red blood cells. It also keeps your nervous and immune systems happy and your bones healthy. If you don't get enough copper in your diet, it could lead to conditions such as osteoporosis and anemia. If you get too much, it's poisonous.

So how much is enough? To find out read more

People ages 19 and over should focus on getting around .9 milligrams a day. If you're pregnant you should get 1 mg, and if you're breastfeeding, you need even more: 1.3 mg. Watch out, because if you get more than 10 mg, it could be toxic.

So where can you get this important mineral? Dark, leafy greens, dried fruit (prunes), cocoa (yay!), black pepper, and yeast contain copper. Oysters and other shellfish, whole grains, beans, nuts, taters, and organ meats (kidney and liver) are also great sources. Check the list below to make sure you're getting the right amount each day.

Food Amount of
Copper
6 oysters 3.7 mg
1/4 cup almonds .4 mg
1/4 cup cashews .76 mg
2 tbsp peanut butter .18 mg
1 large baked potato .33 mg
1 cup cooked oats .12 mg
1/2 cup brown rice .08 mg
1/2 cup quinoa .7 mg
1 cup prune juice .15 mg
1/2 cup kidney beans .19 mg
1/2 cup garbanzo beans .2 mg
1 tsp cocoa powder .19 mg
1 cup kale .19 mg
1 tbsp black pepper .07 mg

Source

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