Mineral
Copper
Recommended Daily Allowance: 0.9 mg
Copper is involved in iron metabolism, connective tissue formation and antioxidant enzyme function.
✅ Health Benefits
- Iron metabolism (iron can't be absorbed without copper)
- Connective tissue formation
- Antioxidant protection (SOD)
- Skin and hair pigmentation
- Nervous system function
⚠️ Deficiency Signs
- Anemia (even with enough iron!)
- Neutropenia
- Osteoporosis
- Hair graying
🛑 Excess
- Nausea, vomiting
- Liver damage (Wilson's disease)
🏆 Top Sources in НейроДиет Database
Cookies shortbread (3 pc)
3 pc (50g)
12 mg
3 pc (50g)
Chicken liver (100g)
100g
8 mg
100g
Oat cookies (2 pc, 40g)
2 pc (40g)
8 mg
2 pc (40g)
Beef liver (100g)
100g
8 mg
100g
Canned liver cod (30g)
30g
2.4 mg
30g
Lentil soup (300ml)
300ml
0.6 mg
300ml
Sesame seeds (15g)
15g
0.6 mg
15g
Peanut butter (2 tbsp)
2 tbsp (32g)
0.5 mg
2 tbsp (32g)
Chia seeds (2 tbsp)
2 tbsp (28g)
0.5 mg
2 tbsp (28g)
Coconut milk (100ml)
100ml
0.5 mg
100ml
💡 Interesting Facts
- Liver, oysters, nuts, cocoa are the richest sources
- Dark chocolate is an excellent source (0.5 mg/30g)
- Copper pipes don't affect intake — copper from water is poorly absorbed
Other Nutrients
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