Foods high in Copper, Cu

Copper works quietly behind the scenes as a cofactor for enzymes involved in energy production, iron metabolism and red blood cell formation, connective tissue formation, and the body's antioxidant defenses. Deficiency is genuinely rare in people eating a varied diet, but it becomes a real consideration for people with malabsorption conditions such as Crohn's disease or celiac disease, and for anyone taking high-dose zinc supplements over a long period, since excess zinc interferes with how much copper the body can absorb. An anemia that doesn't improve with iron alone can sometimes point back to copper status as well. Looking at the ranked list below, notice that organ meats and shellfish dominate the top positions by a wide margin — these are naturally concentrated sources, but they're also usually eaten in smaller portions than staples like grains or potatoes. Nuts, seeds, cocoa, and whole grains show up further down the list but are eaten in larger amounts by more people day to day, so they can still contribute meaningfully to overall intake. As with any trace mineral, the per-100-gram figure is a starting point for comparison, not a direct stand-in for what a single serving actually provides.

Adults need about 1300.0000 UG/day (age 14-50 years) — NIH ODS Copper Health Professional Fact Sheet.