A diet low in copper is not likely to cause any health problems. However, you may want to make sure that you get enough copper in your diet if you are pregnant or breastfeeding.
Copper is an essential trace mineral that plays a role in many body functions. Copper helps form red blood cells and aids in iron absorption. It also helps produce melanin (the pigment that gives hair and skin color), which is important for skin health and immune function.
Copper deficiency is rare because it is found in many foods and supplements. However, some people have low levels of this trace mineral due to poor nutrition, malabsorption issues, or chronic infections such as Lyme disease or celiac disease that cause inflammation in the body and affect one’s ability to absorb nutrients from food.
High Copper Foods to Avoid
If you want to avoid high copper foods, make sure to avoid these.
Almonds
Brazil nuts
Cashews
Chocolate (dark chocolate is high in copper)
Hazelnuts and filberts
Macadamia nuts (high in copper)
Peanuts and peanut butter (high in copper)
Pecans, walnuts and pine nuts (high in copper)
Sesame seeds (high in copper)
The following are high copper foods to avoid:
cocoa and chocolate products
coffee, tea and cocoa beans
saltwater fish, such as tuna, anchovies and sardines
organ meats (kidney, liver)
shellfish (oysters, clams)
egg yolks
whole grains and products made from them (such as wheat germ)
Copper is an essential mineral that plays an important role in human health. Copper is needed for the synthesis of hemoglobin, which transports oxygen from the lungs to other tissues and organs.
Copper also plays a role in energy production, immunity, bone growth and brain development. In addition, copper helps maintain healthy skin, hair and nails.
The recommended daily intake (RDI) for copper is 900 micrograms a day for men and 700 micrograms a day for women. However, some individuals may be more likely to develop copper toxicity because of genetic factors or if they are taking certain medications such as birth control pills or estrogen replacement therapy.
High copper foods
Unfortunately, there’s no easy way to tell if a food contains too much copper since this mineral can be found in both plant-based foods as well as animal products (1). However, there are some high copper foods that should be avoided by those with excess levels:
Fish: Tuna contains up to 1 milligram of copper per ounce (28 grams), while salmon has 0.6 mg per ounce (28 grams). Other types of fish like cod contain about 0.4 mg per ounce (28 grams). Shellfish such as lobster and crab also contain high amounts of this mineral but
Vegetables low in copper
Here are some of the best vegetables low in copper:
Asparagus
Cauliflower
Broccoli
Cabbage (white and red)
Carrots (cooked)
Green beans (cooked)
Brussels sprouts (cooked)
Copper deficiency is usually caused by an inability to absorb copper from the intestine. The most common cause of copper deficiency is a malfunctioning thyroid gland. It also can be caused by rapid weight loss, which reduces the amount of copper in the body. Copper deficiency may also be caused by a diet low in foods containing copper, such as leafy greens and legumes.
Copper is involved in many important functions in your body, including:
Building strong bones and teeth
Helping form blood cells
Protecting against free radicals (unstable molecules that damage cells)
Low copper foods include nuts, legumes, vegetables and fruits.
High copper foods include seafood, meats and grains.
Low Copper Vegetarian Diet
If you are on a low copper diet because you have an elevated copper level in your body, you may be wondering what you can eat. It’s important to eat a variety of healthy foods that are low in copper so that you get all the nutrients your body needs. Here are some ideas for low copper vegetarian meals:
Breakfast: Oatmeal with fresh fruit or dried fruit and nuts; toast with peanut butter; yogurt with granola and nuts; omelet with cheese and veggies; eggs fried in olive oil with veggies; smoothie made with soy milk, fruit juice concentrate and bananas; whole grain cereal like Cheerios or Corn Flakes mixed with berries, nuts and honey (or maple syrup)
Lunch: Grilled cheese sandwich made from multigrain bread and cheddar cheese (or another type of cheese), tomato slices and lettuce; peanut butter sandwich on whole wheat bread; black bean soup topped with cheese croutons and sour cream; lentil soup topped with shredded carrots or celery sticks; quinoa salad topped
A low copper diet is a type of diet that limits the amount of copper in the diet.
A low copper diet is sometimes recommended for people who have too much copper in their bodies. This can happen if you have Wilson’s disease, a rare condition that causes too much copper to build up in your liver and other organs. It can also occur if you take some medications that contain copper, such as tetracycline antibiotics.
People who have Wilson’s disease may need to follow a low-copper diet for the rest of their lives. Others may only need to follow such a diet for a short time while they’re taking medication containing copper or for several weeks after stopping these drugs.
The following foods are high in copper:
Almonds
Apples
Bananas
Carrots
Cherries
Cucumbers
Garlic
Ginger root (fresh)
Onions (cooked)
Copper is a mineral that plays an important role in the body. It helps form connective tissue, aids in iron absorption, and supports the production of melanin (a pigment that gives skin, hair and eyes their color). Copper also supports nerve function, blood sugar levels and energy metabolism.
Copper deficiency can cause anemia, jaundice, hair loss and poor wound healing.
Copper is found in many foods, including shellfish, beef liver and cocoa powder. However, some foods contain more copper than others. Here’s how to tell if you’re eating too much or too little of this essential mineral:
High-Copper Foods to Avoid
The USDA’s Food Composition Database lists the following high-copper foods as having more than 1 milligram per 100 grams:
Sardines (canned) — 3.1 milligrams per 100 grams
Salmon (canned) — 2.6 milligrams per 100 grams
Mussels (canned) — 2.5 milligrams per 100 grams
Mackerel (canned) — 2.5 milligrams per 100 grams
Low Copper Foods
Low copper foods are those that contain less than 0.03 mg of copper per 100 grams.
These foods include:
Cereals, wheat flour, white and yellow
Beans, baked, canned, with salt added
Nuts, coconut meat, dried (desiccated), toasted
Pasta and noodle products, macaroni, dry
Potatoes, baked or boiled in skin, flesh and skin
Coconut milk beverage*
Vegetable juice cocktail*, low sodium*
Low Copper Foods
The following foods are low in copper:
beans and other legumes;
cereals;
breads and grains, including rice and oats;
fish, seafood, and poultry;
vegetables (except kale); and
fruits.