Which products contain copper the most: list, table and features

Copper is one of the biologically active elements, which ensures the normal course of all vital functions of the human body. This trace element is involved in many biochemical processes: it forms a protective coating of nerves and connective tissue, increases the flow of oxygen to the cells, ensures the absorption of beneficial vitamins, as well as macro and trace elements from food. To maintain optimal body function, you need to know which products contain copper.

Useful properties and the daily rate for the body

The human body contains on average 100-190 mg of a component of copper, which is concentrated mainly in the tissues of the human body, bones, brain cells, liver, kidneys and blood. A significant Cu deficiency is fatal to the body due to the participation of the element ininternal processes. The functions and useful properties of the microelement for the human body are as follows:

  1. Maintain the immune system.
  2. Participation in the construction of many enzymes and proteins.
  3. Improving the endocrine system.
  4. Synthesis of collagen and elastin (skin elasticity, bone strength).
  5. Participation in metabolic processes (synthesis of proteins, amino acids).
  6. Strengthening the walls of blood vessels.
  7. Positive effect on the endocrine glands.
  8. Participation in the production of skin and hair pigments.

Every day, the adult body needs to consume between 2.5 and 3 mg of copper. For pregnant women, the daily dosage is slightly lower - 2 mg. The consumption rate for children and adolescents is:

  • up to 3 years - 1 mg;
  • 4-6 years - 1.5 mg;
  • from 7 to 18 years - 1.5-2 mg.

The use of high rates is necessary for heavy physical exertion, weak immunity, cardiovascular pathologies, osteoporosis, inflammatory diseases and anemia.

what products contain copper

Signs of excess and lack of copper

A varied diet and well-combined products are an excellent source of trace element. If the human body receives a lot (more than 5 mg) or, conversely,copper is not enough (less than 1 mg), then over time various symptoms begin to manifest themselves, which adversely affect the functioning of the internal organs. The first thing to take care of is adjusting your diet and selecting quality products.

In adults and healthy people, negative symptoms of excessive consumption or an excess of Cu are extremely rare. Cases of acute hypervitaminosis with copper mainly lead to:

  • gastrointestinal disorders (abdominal pain, diarrhea, vomiting);
  • muscle pain;
  • sleep disturbance, memory impairment;
  • atherosclerosis;
  • menstrual problems;
  • depression, irritability;
  • inflammatory diseases of the kidneys and liver.

Causes of an excess of this substance can be: deficiency of magnesium and zinc, hereditary metabolic disorders, high Cu content in drinking water, taking hormonal pills.

The most important symptoms signaling copper deficiency in organs and tissues are:

  • increased hair loss;
  • low hemoglobin level;
  • pallor of the skin, skin rash;
  • loss of appetite;
  • depression, bad mood, fatigue;
  • worsening of respiration

Disease and some circumstances can lead to copper deficiency, such as: impaired intestinal absorption, reduction of redox potential, prolonged alcohol abuse, insufficient amount of enzymes containing this trace element (hereditary factor).

which products contain copper most

Copper-rich foods

So where does copper contain? Which products? The main food sources of the trace element are:

  1. Liver beef, pork, pollock, cod.
  2. Seafood (lobster, oysters, octopus, squid and crabs).
  3. Pistachios, almonds, walnuts, cashews, pine nuts and Brazil nuts.
  4. Legumes (lentils, soybeans, beans).
  5. Grains (seeds of sunflower, pumpkin, sesame, flax).
  6. Vegetables (asparagus, spinach, beets, tomatoes, carrots, all sorts of cabbage, eggplants, cucumbers, all greens).
  7. Groats and cereals (sprouted wheat, oatmeal, buckwheat, wheat).
  8. Fruits, dried fruits and berries (pineapple, raspberry, gooseberry, banana, grapefruit, dried apricots, raisins).
  9. One-day fermented milk products (yogurt, kefir).
  10. Vegetable and animal oils (sesame, pumpkin and walnut oil).
  11. Spices (ginger, thyme, black pepper, marjoram, basil, oregano).

Which products contain copper: table

Before you plan your diet, you need to know what the concentration of copper in the products. The information presented in the table indicates how much and in which frequently used food products the mineral contains.

Copper Concentration in Food

Product name

Copper content

(mg / 100 g)

Cod liver








Liver (beef, pork)


Sunflower seeds




Pumpkin seeds


Pistachios, Peanuts


Dark chocolate


Green peas


Durum Pasta




Millet groats


Pearl barley




Sausages, sausage (half-smoked, boiled)






Bulb and green onions


Cabbage, carrots, chicken eggs


As a rule, copper is found in almost every product in a certain amount. The lack of trace elements in the body is rare, but for preventive purposes it is recommended to ensure that the menu is balanced and includes the maximum amount of nutrients.

what products contain copper and zinc

Micronutrient-rich foods

So which products contain copper the most? High trace element content can be found in meat by-products (liver, kidneys, hearts), seafood, mushrooms, as well as in vegetables and fruits.The richest in mineral content are the following dietary sources:

  1. Fish, seafood (cod, pollock, shrimp).
  2. Peanut.
  3. Carrots and cabbage of all varieties.
  4. White mushrooms.
  5. Baker's and brewer's yeast.
  6. Fermented soy products (miso, soy sauce, tempeh).
  7. Sesame.
  8. Green spinach.
  9. Rosehip
  10. Prunes
  11. Fresh meat, liver.

The first place on the maximum concentration of Cu is unconditionally occupied by sea products (fish, shrimps, mussels) and liver. Plant sources (nuts, cocoa beans, dried fruits) are given a secondary role in replenishing the reserves of this mineral.

what products contain copper table

Content in food sources

Copper and zinc play an important role in the human body, provided they are balanced between each other. In this case, it is necessary to use the products in which both of these microelements are located. What products contain copper and zinc? They are present to a certain extent in such products as:

  • oysters;
  • beef stew;
  • turkey;
  • duck;
  • boiled chicken hearts;
  • veal and lamb liver;
  • pine nuts;
  • peanut;
  • flax seeds;
  • cocoa powder;
  • wheat bran.

Zinc acts as an auxiliary element that interacts with copper during its assimilation.This substance improves the absorption of copper and enhances the biological effect.

There are also some cases in which the need for zinc and copper increases significantly: pregnancy, lactation and excessive drinking.

where copper is found in which products

List of Products Containing Copper

As mentioned above, a person needs no more than 2.5-3 mg of copper per day for normal and well-functioning body functioning. The richest products that contain copper were: hazelnuts, cereals, legumes, fish and liver (cod, pollock). Depending on the state of health (the presence of food allergies, intolerance), age and taste preferences, not everyone can use those or other products. The list below lists the products and drinks that contain copper and can be on each table due to availability, and the taste preferences of each:

  • Liver birds (turkey, goose, chicken, duck).
  • Asparagus.
  • Champignon.
  • Leafy vegetables (chard, spinach, lettuce).
  • Greens (parsley, dill, cilantro).
  • Olives.
  • Cocoa.
  • Mineral water.
  • Avocado.
  • Black and red currants.
  • Strawberries, strawberries, blackberries.
  • Coconut pulp.
  • Garnet.
  • Lemon, mandarin, orange.
  • Kiwi.
  • Passion fruit.
  • Plum.
  • Cherry.
  • Watermelon melon.
  • Rose hips and ginseng.
  • Dried fruits (dates, dried apricots, raisins, prunes).
  • Powdered milk.
  • Sour milk
  • Cow's milk.
  • Pasta from durum wheat flour.

It should be noted that copper retains its properties during heat treatment, and only a third of this trace element is absorbed in the human body.

which products contain a lot of copper

Features of the absorption of copper

In the gastrointestinal tract absorbs approximately 93% of the copper that comes from food. The trace element is easily digested, provided that it is combined with low molecular weight proteins, inorganic acids and amino acids.

Cobalt can have a positive effect on the absorption of this element by the body, and egg yolk, iron, magnesium, zinc, molybdenum, phytate, high dosages of vitamin C and fructose can reduce the absorption of copper from food. In addition to these factors, systematic alcohol abuse can interfere with normal absorption.


Now you know which products contain a lot of copper.Remember that it is an indispensable element that is necessary for the endocrine, metabolic, biochemical processes, the normal functioning of internal organs, maintaining general health and beauty. Be healthy!

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