page_title: Copper in health
section_title: Food sources
hierarchical_section_title: Copper in health / Food sources
caption_attribution_description: English: Rich sources of copper: oysters, beef or lamb liver, Brazil nuts, blackstrap molasses, cocoa, and black pepper. Good sources: lobster, nuts and sunflower seeds, green olives, and wheat bran.
context_page_description: Copper is an essential trace element that is vital to the health of all living things. In humans, copper is essential to the proper functioning of organs and metabolic processes. The human body has complex homeostatic mechanisms which attempt to ensure a constant supply of available copper, while eliminating excess copper whenever this occurs. However, like all essential elements and nutrients, too much or too little nutritional ingestion of copper can result in a corresponding condition of copper excess or deficiency in the body, each of which has its own unique set of adverse health effects.
  Daily dietary standards for copper have been set by various health agencies around the world. Standards adopted by some nations recommend different copper intake levels for adults, pregnant women, infants, and children, corresponding to the varying need for copper during different stages of life.
  Copper deficiency and toxicity can be either of genetic or non-genetic origin. The study of copper's genetic diseases, which are the focus of intense international research activity, has shed insight into how human bodies use copper, and why it is important as an essential micronutrient.
context_section_description: Copper is an essential trace mineral that cannot be formed by the human body. It must be ingested from dietary sources.
  Foods contribute virtually all of the copper consumed by humans. The best dietary sources include seafood (especially shellfish), organ meats (e.g., liver), whole grains, legumes (e.g., beans and lentils) and chocolate. Nuts, including peanuts and pecans, are especially rich in copper, as are grains such as wheat and rye, and several fruits including lemons and raisins. Other food sources that contain copper include cereals, potatoes, peas, red meat, mushrooms, some dark green leafy vegetables (such as kale), and fruits (coconuts, papaya and apples). Tea, rice and chicken are relatively low in copper, but can provide a reasonable amount of copper when they are consumed in significant amounts.
  Eating a balanced diet with a range of foods from different food groups is the best way to avoid copper deficiency. In both developed and developing countries, adults, young children, and adolescents who consume diets of grain, millet, tuber, or rice along with legumes (beans) or small amounts of fish or meat, some fruits and vegetables, and some vegetable oil are likely to obtain adequate copper if their total food consumption is adequate in calories. In developed countries where consumption of red meat is high, copper intake is also likely to be adequate.
  As a natural element in the earth's crust, copper exists in most of the world's surface water and groundwater, although the actual concentration of copper in natural waters varies geographically. Drinking water can comprise 20-25% of dietary copper.
  In many regions of the world, copper tubing that conveys drinking water can be a source of dietary copper. Copper tube can leach a small amount of copper, particularly in its first year or two of service. Afterwards, a protective surface usually forms on the inside of copper tubes that retards leaching.
  In France and some other countries, copper bowls are traditionally used for whipping egg white, as the copper helps stabilise bonds in the white as it is beaten and whipped. Small amounts of copper may leach from the bowl during the process and enter the egg white.
caption: Foods rich in copper
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