what foods are rich in copper and zinc
basket of pumpkin seeds Photo Credit Gyuszko/iStock/Getty Images. Pumpkin, squash and sunflower seed kernels are all rich in both zinc and copper. Roasted pumpkin and squash seeds contain 9 milligrams of zinc per cup, while toasted sunflower seeds contain 7 milligrams in every cup.
All beans and legumes are sources of zinc and copper, but the beans with the highest concentrations of both are adzuki and black beans. Adzuki beans, small red-brown beans often used in Asian main dishes and desserts, provide 9.9 milligrams of zinc and over 2,000 micrograms of copper per cup.