Copper is important not only for pennies, but also for your body.
In combination with iron, it’s used for making red blood cells, and is also important for collagen, which affects your bones, cartilage, and skin.
If you’re too low on copper, you can develop anemia, hair problems, irritability, liver damage, and a loss of taste.
The good news is that it’s easy to get enough copper, even on a vegan diet.
The recommended daily allowance (RDA) is 0.9 mg/day for adult women and men. The upper limit is 10 mg, so it’s difficult to get an unsafe amount.
Let’s take a look at the vegan foods that have the most copper in them per serving.
|Food||Serving||Energy (kcal)||Copper (mg)|
|Sesame seeds||0.5 cup||413||2.939|
|Sunflower seeds||0.5 cup||409||1.26|
|Brazil nut||0.5 cup||438||1.159|
|Buckwheat groats||1 cup||567||1.023|
|Pine nuts||0.5 cup||454||0.894|
|Swiss chard||10 leafs||91||0.859|
|Pistachio nuts||0.5 cup||344||0.799|
|Adzuki beans||1 cup||294||0.685|
|Rye grain||1 cup||571||0.62|
|Lima beans||1 cup||209||0.518|
|Macadamia nut||0.5 cup||481||0.507|
|Hemp seeds||3 tbsp||166||0.48|
|Wheat flour (whole-grain)||100 g||332||0.475|
|Pumpkin seeds||1 cup||285||0.442|
|Fava bean||1 cup||187||0.44|
|Coconut meat||0.25 coconut||351||0.432|
|Kidney beans||1 cup||225||0.428|
|White potato||1 large||255||0.428|
Seeds and nuts are by far the best sources of copper. One serving of cashews, hazelnuts, or brazil nuts is enough to meet your daily requirement.
Other nuts like walnuts, pine nuts, and pistachio nuts are not far behind.
There are a few grains near the top of this list: buckwheat groats and oats. Rye grain is a bit lower as well.
Copper is one of the few vitamins and minerals that aren’t found in large amounts in beans and vegetables, which is another reason why it’s important to vary your diet.