What to Eat to Increase Copper in the Body: A Comprehensive Guide

December 18, 2025 •

4 min read

While severe copper deficiency is rare in the general population, suboptimal intake can affect key bodily functions, making it important to know what to eat to increase copper in the body. This guide explores the most effective food sources and practical tips to boost your intake through diet alone.

Quick Summary

This article provides a comprehensive overview of foods high in copper, from organ meats and seafood to plant-based options like nuts, seeds, and dark chocolate. It also details the function of this essential mineral and how to balance it with other nutrients for optimal absorption.

Key Points

Rich Dietary Sources: Incorporate a variety of foods like beef liver, oysters, cashews, and dark chocolate to meet your daily copper needs effectively.
Immune System Support: Adequate copper intake is crucial for maintaining a healthy immune system and can prevent recurrent infections.
Bone and Nerve Health: Copper plays a vital role in forming collagen for bones and connective tissues, as well as keeping nerve cells healthy.
Nutrient Interaction: Be mindful of high supplemental zinc intake, which can interfere with copper absorption and lead to potential imbalances.
Toxicity is Rare: The body's homeostatic mechanisms prevent copper toxicity from food sources under normal circumstances, making dietary increase safe for most people.
Maximize Absorption: A balanced diet is key, as nutrients like iron and high-dose Vitamin C can impact copper absorption.
Simple Additions: Increase intake easily by snacking on nuts, adding legumes to meals, or enjoying high-cacao dark chocolate in moderation.

The Essential Role of Copper in Human Health

Copper is an essential trace mineral that plays a crucial role in maintaining overall health. The body requires only small amounts, but its functions are widespread and vital. This mineral is necessary for producing red blood cells, which carry oxygen throughout the body. It also contributes to the maintenance of healthy bones, nerves, blood vessels, and the immune system. Copper is a key component of several enzymes, including those involved in energy production and the formation of connective tissue. A deficiency, though uncommon, can lead to serious health issues such as anemia, weakened bones, and a compromised immune system. Therefore, ensuring a diet rich in natural copper sources is a smart strategy for proactive health management.

Top Foods to Increase Your Copper Intake

Achieving adequate copper intake is easily accomplished by incorporating a variety of nutrient-dense foods into your regular diet. Some foods are particularly potent sources, offering a significant portion of the recommended daily allowance (RDA) in a single serving.

Organ Meats and Shellfish

These are among the most concentrated sources of dietary copper. Beef liver, for example, is a powerhouse of this mineral, with a small 3-ounce serving providing over 100% of the RDA. Oysters are another phenomenal source, packing a massive copper punch, along with other key nutrients like zinc and vitamin B12.

Nuts, Seeds, and Legumes

For those following a plant-based diet or simply looking to add more variety, nuts and seeds are excellent choices. Cashews and sunflower seeds stand out, offering significant amounts of copper. Chickpeas and lentils are also reliable legume options that contribute to your daily intake.

Dark Chocolate and Cocoa

Good news for chocolate lovers: dark chocolate, especially with a high cacao content (70–85%), is a surprisingly rich source of copper. An ounce of dark chocolate can provide a substantial amount toward your daily goal.

Fruits, Vegetables, and Grains

While typically lower in concentration than organ meats or nuts, fruits and vegetables still contribute meaningfully to your copper intake. Potatoes (especially with the skin), shiitake mushrooms, leafy greens like spinach and kale, and avocados are great choices. Whole grains, such as whole wheat pasta and millet, also contain copper.

Maximizing Your Copper Absorption

To ensure your body effectively utilizes the copper from your food, it's important to be aware of how other dietary factors can affect absorption. Zinc and copper compete for absorption in the intestines; therefore, a very high intake of supplemental zinc can potentially lower your copper status. Iron and high doses of vitamin C can also inhibit copper absorption to some extent. Focusing on a balanced diet rather than high-dose supplements for a single mineral is typically the best approach.

Comparison of Animal vs. Plant-Based Copper Sources

Different dietary preferences offer varying pathways to meet your copper needs. The following table compares the relative copper concentration and additional nutritional benefits of major animal and plant-based sources.


Food Source	Relative Copper Content	Additional Nutritional Benefits
Beef Liver	Very High	Rich in Vitamin B12, Iron, Vitamin A, Riboflavin
Oysters	Very High	Low in calories, high in Zinc, Selenium, Vitamin B12
Cashew Nuts	High	Good source of fiber, protein, and healthy fats
Dark Chocolate	High	Loaded with antioxidants, fiber, and iron
Shiitake Mushrooms	High	Source of Selenium, Manganese, Zinc, and Vitamin D
Chickpeas (Garbanzo Beans)	Medium	High in protein, fiber, and complex carbohydrates
Spinach	Medium	Excellent source of Vitamin K, Vitamin A, and Iron

Incorporating Copper-Rich Foods into Your Diet

Here are a few simple ways to add these foods to your weekly meals:

Snack on nuts and seeds: Keep a mix of cashews, almonds, and sunflower seeds for a quick, nutritious snack.
Add legumes to salads and soups: Stir chickpeas or lentils into your favorite salads or soups for a copper boost.
Enjoy dark chocolate in moderation: A small square of dark chocolate can be a satisfying dessert and a source of copper.
Explore new recipes with organ meats or shellfish: Try pan-fried liver with onions or a dish featuring oysters to incorporate these highly potent sources.
Enhance dishes with cocoa powder: Add unsweetened cocoa powder to smoothies or oatmeal for extra flavor and copper.

Conclusion: Balancing Your Intake for Optimal Health

Increasing your copper intake through a well-rounded diet is a straightforward process that offers numerous health benefits. By prioritizing foods like organ meats, shellfish, nuts, and dark chocolate, you can effectively prevent deficiency and support vital bodily functions. Remember to focus on diversity and balance, as other nutrients can influence copper absorption. If you have concerns about your mineral levels or are considering supplementation, it's always best to consult with a healthcare professional to ensure the right approach for your individual needs. For more comprehensive information on dietary copper, refer to reliable sources such as the NIH Office of Dietary Supplements.

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Frequently Asked Questions

While uncommon, copper deficiency symptoms can include anemia, fatigue, weakened bones (osteoporosis), nerve problems such as tingling or numbness, and a weakened immune system.

No, it is very difficult to get an unsafe amount of copper from food alone. The body is equipped with a robust homeostatic mechanism to regulate copper absorption and excrete excess amounts, preventing toxicity.

The highest concentrations of copper are found in organ meats like beef liver, and seafood such as oysters and lobster. Dark chocolate with high cacao content and certain nuts and seeds are also excellent sources.

Cooking methods can have a variable effect on nutrient levels. Some boiling of vegetables may lead to minor nutrient loss, but overall, cooked forms of copper-rich foods like mushrooms and shellfish remain excellent sources.

Zinc and copper compete for absorption in the small intestine. Very high supplemental doses of zinc can inhibit copper absorption, potentially leading to a deficiency over time. It is important to balance intake of these two minerals.

For adults aged 19 and older, the recommended dietary allowance (RDA) is typically 900 micrograms (mcg) per day. Pregnant and breastfeeding women have slightly higher needs.

While some plant-based foods contain compounds that can affect mineral absorption, vegetarians who eat a diverse diet rich in legumes, nuts, seeds, and whole grains generally have adequate copper intake. Supplementation is rarely necessary with a well-planned diet.