What Foods Reduce Copper in the Body?

October 19, 2025 •

4 min read

According to the National Institutes of Health, copper homeostasis is tightly regulated by the body, but certain dietary strategies can influence its levels. Understanding what foods reduce copper in the body is important for those with specific health concerns, such as Wilson's disease or chronic copper toxicity. This comprehensive guide provides an overview of dietary approaches to help lower or balance copper levels.

Quick Summary

Certain foods, particularly those rich in zinc and molybdenum, can help lower or balance copper levels. A successful strategy involves avoiding high-copper foods and emphasizing specific nutrients that interfere with copper absorption, supporting overall mineral balance.

Key Points

Zinc as a Copper Antagonist: High dietary zinc increases a protein that binds to copper, inhibiting its absorption. Focus on zinc-rich, low-copper foods like white meat poultry, eggs, pumpkin seeds, and certain dairy products.
Molybdenum's Role: Molybdenum can form complexes with copper, reducing its availability. Good sources include legumes (beans, lentils) and fortified whole grains.
Foods to Limit: Avoid or restrict foods known to be high in copper, such as organ meats (liver), most shellfish, dark chocolate, and many nuts and seeds.
Low-Copper Staples: Emphasize low-copper foods like refined grains (white rice, white pasta), white meat poultry, non-chocolate dairy products, and a wide variety of fresh fruits and vegetables.
Phytates and Fiber: Phytates, found in whole grains and legumes, can reduce copper bioavailability. Although some high-phytate foods are also high in copper, the fiber in plant-based diets can also help limit copper absorption.
Consult a Professional: Dietary changes for copper reduction should always be discussed with a healthcare provider or registered dietitian, especially for individuals with conditions like Wilson's disease.
Cooking Practices: Avoid cooking or storing food in unlined or damaged copper cookware, as this can increase copper content.

Dietary Strategies for Reducing Copper

Enhancing Copper Elimination Through Specific Nutrients

When aiming to reduce copper levels in the body, a successful strategy involves more than just cutting out high-copper foods. It also means incorporating nutrients that actively interfere with copper absorption or promote its excretion.

The Power of Zinc

Zinc is a well-known antagonist to copper. When zinc intake is high, it can stimulate the production of a protein called metallothionein in the intestinal cells. This protein binds with copper, preventing its absorption into the body. To leverage this effect, focus on zinc-rich foods that are also low in copper.

Oysters: While also containing copper, their very high zinc content can significantly favor zinc absorption, making them a powerful tool, though not suitable for all low-copper diets.
White Meat Poultry: Chicken and turkey (especially breast meat) offer a favorable zinc-to-copper ratio.
Pumpkin Seeds: A great source of zinc, with a healthy ratio that supports a zinc-dominant diet.
Eggs: Offer a good dose of zinc with minimal copper, making them a safe and effective choice.
Dairy: Certain cheeses, milk, and yogurt are good sources of zinc and generally low in copper, as long as they are not chocolate-flavored.

The Role of Molybdenum

Molybdenum can also play a role in reducing copper by forming copper-molybdenum complexes in the body, which reduces copper availability. This is a more advanced strategy and one that should be pursued under medical guidance, but certain foods naturally contain higher levels of this mineral.

Legumes: Beans, lentils, and black-eyed peas are excellent sources of molybdenum.
Whole Grains and Cereals: Fortified whole-grain cereals and whole-wheat bread can contribute to molybdenum intake.

Focusing on a Low-Copper Diet

Alongside promoting copper-blocking nutrients, adhering to a low-copper diet is fundamental. Many common foods are surprisingly high in copper and should be limited or avoided.

Foods to Limit or Avoid

Organ Meats: Liver is particularly high in copper and should be avoided.
Shellfish: Oysters, crabs, and lobsters are very high in copper.
Chocolate and Cocoa: Dark chocolate and cocoa powder are significant sources of copper.
Nuts and Seeds: Many types, including cashews, almonds, and sunflower seeds, are high in copper.
Whole Grains and Legumes: Certain whole grains, dried beans, and lentils are naturally high in copper.
Avocado and Mushrooms: Both of these are notable sources of copper.

Low-Copper Food Choices

White Flour Products: Refined grains like white rice, white bread, and white pasta have much lower copper content.
Eggs: A low-copper, high-protein option.
Dairy: Non-chocolate milk, yogurt, and most cheeses are good choices.
Lean Meats: White meat chicken and turkey, as well as lean beef and pork, are generally lower in copper than organ meats.
Certain Vegetables and Fruits: A wide variety of fruits (apples, berries, melons) and vegetables (carrots, lettuce, cabbage) are low in copper.

The Importance of Phytates and Sulfur

Phytates: Found in whole grains, legumes, and nuts, phytates can bind with copper and zinc in the digestive tract, reducing their absorption. However, the effect of phytates is complex. While they reduce copper bioavailability, they are also present in many high-copper foods, making them a less reliable strategy than focusing on a balanced diet. Soaking and sprouting can reduce phytate levels.
Sulfur-Rich Foods: Some sources suggest sulfur-rich foods like garlic, onions, and cruciferous vegetables (broccoli, cabbage) may aid in detoxification. However, the role of dietary sulfur specifically in copper reduction is less direct than that of zinc or molybdenum and requires further exploration.

Comparison Table: High-Zinc and Low-Copper Foods

To make informed choices, here's a quick comparison of some key foods based on their zinc and copper content. Always consult nutritional databases for specific serving sizes and exact values.


Food Item	Primary Action	Zinc Content	Copper Content	Example Serving	Notes
Oysters	High Zinc, inhibits Cu	Very High	High	3 oz	Potent, but requires careful consideration due to copper levels.
Pumpkin Seeds	High Zinc, favorable ratio	High	Moderate	1 oz	Excellent snack for boosting zinc.
White Chicken Breast	High Zinc, Low Copper	Moderate	Low	3 oz	A cornerstone of a low-copper diet.
Eggs	High Zinc, Low Copper	Moderate	Very Low	1 Large Egg	Versatile and copper-friendly.
Cheddar Cheese	Good Zinc, Low Copper	Moderate	Low	1 oz	Dairy choice to support mineral balance.
Beef Liver	High Copper, High Molybdenum	High	Very High	3 oz	Avoided in low-copper protocols due to copper overload.
Cashews	Moderate Zinc, High Copper	Moderate	High	1 oz	Avoid or limit due to copper content.
Lentils	High Molybdenum, Moderate Copper	Moderate	Moderate	1/2 cup	High in molybdenum, but also contain copper.

Conclusion

For individuals with health conditions necessitating reduced copper intake, diet is a powerful tool. The most effective strategies include a two-pronged approach: actively increasing foods rich in copper-antagonistic nutrients like zinc and molybdenum, and diligently limiting high-copper culprits like organ meats, shellfish, and chocolate. While a low-copper diet is key for conditions like Wilson's disease, it is vital to consult with a healthcare professional or registered dietitian for a personalized nutrition plan. Regular monitoring and an individualized approach ensure that copper levels are managed safely and effectively, supporting overall health without compromising other vital nutrients. Remember, balancing mineral intake is a nuanced process best guided by expert advice.

Frequently Asked Questions

The most effective food sources for reducing copper are those high in zinc, such as white meat chicken, eggs, and pumpkin seeds, which actively interfere with copper absorption.

Yes, many dairy products like cow's milk, cheese, and yogurt are generally low in copper and can be part of a diet designed to lower overall copper intake.

Many common vegetables, including carrots, lettuce, cucumbers, and cauliflower, are naturally low in copper and safe for a low-copper diet. Cruciferous vegetables like broccoli and cabbage also contain sulfur compounds that support detoxification.

Common high-copper foods to avoid include organ meats (especially liver), shellfish (oysters, lobster), dark chocolate, most nuts, and seeds.

Zinc competes with copper for absorption in the gut. High zinc intake promotes the synthesis of metallothionein, a protein that binds to copper in intestinal cells, preventing it from entering the bloodstream.

While intentional copper reduction is usually medically supervised for conditions like Wilson's disease, maintaining a balanced diet with proper mineral ratios is a healthy practice for anyone. Excessive copper intake is rare in healthy individuals.

Copper can leach into tap water from copper plumbing, especially if the water is acidic. If you suspect this, you can have your water tested. Using filtered water or flushing your tap before use can minimize exposure.