Copper is a naturally occurring metal found in soil, water, and rocks. Nutritionally, it is an essential trace mineral found in some foods and in supplements. It works to assist various enzymes that produce energy for the body, break down and absorb iron, and build red blood cells, collagen, connective tissue, and brain neurotransmitters. Copper also supports normal brain development and immune functions, and is a component of superoxide dismutase, an antioxidant enzyme that dismantles harmful oxygen “free radicals.” Copper is absorbed in the small intestine and found mainly in bones and muscle tissue.

Copper is found in highest amounts in protein foods like organ meats, shellfish, fish, nuts, and seeds as well as whole grains and chocolate. Foods with higher levels are:

>Beef liver

>Oysters, crab

>Salmon

>Dark unsweetened chocolate

>Cashews

>Sunflower, Sesame seeds

>Chickpeas

>Millet

>Whole wheat pasta

>Potatoes

>Spinach