Foods With Fiber Provide Copper

Mineral Nutrition in Foods with Fiber Easily Meets Daily Requirements for Copper

The daily requirement for copper is small enough to be easily met by a healthy eating plan, especially one that includes foods in a high fiber diet.

High fiber foods prove to be excellent sources for many essential vitamins and minerals, including copper. Leafy green vegetables like spinach or kale, or fruits like acai berries, can help satisfy your nutritional need for copper.

Fiber Foods with Copper

Fruits Vegetables Grains and Nuts
Avocado
Blackberries
Dates
Guava
Kiwi Fruit
Lychee
Mango
Passionfruit
Pomegranate
Amaranth leaves
Artichoke
French Beans
Kale
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Soy Beans
Soy Milk
Spirulina
Squash – Winter
Sweet Potato
Swiss Chard
Taro
Brazil Nuts
Buckwheat
Cashews
Chestnuts
Filberts/Hazelnuts
Oats
Sunflower Seeds
Walnuts
Wheat – Durum
Wheat – Hard Red

Copper Is Needed for

  • Bone Health
  • Nerves
  • To form Red Blood Cells
  • Immune System

How Much Do You Need?

Not very much compared to other mineral nutrients. The adult requirement of 900 micrograms (mcg) a day is less than one milligram (0.9 mg). You need 1000 milligrams of calcium.

Children:

  • Birth to 6 months: 200 mcg
    7 to 12 months: 220 mcg
    1 to 3 years: 340 mcg
    4 to 8 years: 440 mcg
    9 to 13 years: 700 mcg
    14 to 18 years: 890 mcg

Adults: 900 mcg