5 min
Boost your well-being by consuming foods rich in copper
Did you think copper was reserved for electrical wires and ancient coins?⚡
Think again ! Much more than a simple metal, this trace element is involved in various key biological processes in our body, such as the formation of connective tissue, energy production, the functioning of the nervous system and the development of red blood cells.
Consuming copper is therefore essential for the body and guess what? We are happy to guide you on the best ways to incorporate this super mineral into your diet.
Definition, role, necessary intakes, best foods rich in copper , advice and recipes: ready to discover all the secrets of copper? 🔍✨
What is copper?
Copper is a chemical element with the atomic number 29. The symbol for copper is Cu. It is a reddish-colored metal that has been used for millennia for various purposes due to its malleability, electrical conductivity and anti-corrosive properties.
In another area (and the one that interests us here), copper is an essential trace element , which means that it participates in the proper functioning of our body.
The history of this nutrient dates back to ancient times when copper was unwittingly consumed via water stored in copper containers.
Today, the benefits of copper are well known to the scientific community. Find them in our complete guide !
What copper intake is required?
On average, daily copper requirements are estimated at 1.3 mg for men, compared to 1 mg for women.
Don't take out your scales though, these intakes are only guidelines to guide you in choosing foods rich in copper to include in your daily diet! 😉
The goal is to eat a variety of healthy, balanced foods to meet your nutritional needs, not to stress yourself out with precise measurements in every bite.
To find out more, consult the ANSES nutritional references for vitamins and minerals .
What is copper used for?
Consuming foods rich in copper will help keep your body healthy. If a lack of copper can cause serious malfunctions, excess copper can also prove problematic.
Tap water, for example, sometimes contains copper, which comes from the pipes of plumbing systems. Be careful, as in many other areas, balance is always the key! 🔑
The formation of hemoglobin
Copper participates in the formation of hemoglobin, the essential protein present in red blood cells. These transport oxygen from the lungs to all the cells in our body. Without copper, this process stops, which can trigger a number of disturbances for the body. So, we don’t joke with this precious metal!
Collagen synthesis
Collagen is like the “glue” of our body. It ensures the cohesion of our tissues, from the skin to tendons and blood vessels.
Copper is a key player in the synthesis of collagen.
Support for the immune system
Consuming foods rich in copper also contributes to the production of immune cells and the human body's defense against pathogens. 🦠
Our top 10 foods rich in copper
Foods rich in plant copper are stars not to be underestimated. ⭐
Cashews and Brazil nuts top the list. They provide a nice dose of this precious element. On the other hand, some foods of animal origin also stand out for their high copper content.
Here is our ranking of the 10 best food sources of copper :
Foods of plant origin
1. Cashews : delicious and versatile, they go perfectly with your salads or snacks. 🥗
2. Brazil nuts: they stand out not only for their taste, but also for their considerable copper content.
3. Sunflower seeds : They can be sprinkled on dishes or added to smoothies. 🌻
4. Sesame seeds : they are perfect for garnishing your dishes or salads.
5. Almonds : They are ideal for healthy snacks.
Foods of animal origin
6. Cooked veal liver : this is an excellent source of copper to creatively integrate into your cooking. We recommend the veal liver sautéed with onions, a treat! 😋
7. Lobster: yes, even seafood is a good source of copper! Don't wait for the end of year holidays! 🦞
8. Oysters : delicious and excellent for your health, what more could you ask for!
9. Chicken liver : an alternative to veal liver, also rich in copper and can be prepared in different ways.
10. Shrimp : these seafood are also a moderate source of copper, perfect for diversifying your diet. To try for a healthy aperitif! 🥂
How to eat more foods rich in copper?
Our tips essentially consist of diversifying your dishes while showing culinary creativity!
In this way, you will regularly consume foods rich in copper and thus benefit from all the benefits of this precious trace element.
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5 tips for integrating copper into your diet
Here are 5 tips to help you optimize the use of copper in your daily diet:
Snacks : Replace regular snacks with mixed nuts, such as cashews, Brazil nuts and almonds.
Salads : sprinkle your salads with sunflower seeds to add a touch of crunch and copper to your meals. 🥬
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Protein dishes : include animal sources of copper, such as calf's liver, in your dishes to diversify your copper intake. 🥩
Smoothies and desserts : add a handful of cashews or Brazil nuts to your smoothies or incorporate chopped almonds into your desserts. 🍨
More creative cooking : try recipes including these copper-rich foods. For example, incorporate nuts into stews or use calf's liver in various preparations.
Two tasty recipes based on foods rich in copper
Don’t hesitate to try these two delicious recipes incorporating foods rich in copper ! 😜
Cashew Quinoa Salad
Ingredients :
1 cup cooked quinoa;
¼ cup crushed cashews ;
Vegetables of your choice (tomatoes, cucumbers, peppers);
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Chopped fresh mint leaves;
Lemon juice ;
Olive oil ;
Salt and pepper.
Preparation :
Mix the cooked quinoa with the diced vegetables in a large bowl.
Add the crushed cashew nuts and chopped mint leaves.
Season with lemon juice, olive oil, salt and pepper to taste.
Mix well and serve this salad fresh and rich in copper.
Calf's liver with red wine
Ingredients :
4 slices of veal liver;
1 chopped onion;
1/2 cup red wine;
2 tablespoons of butter;
Salt and pepper ;
Fresh herbs (thyme, rosemary).
Preparation :
Heat a frying pan over medium heat and melt the butter.
Add the slices of veal liver and cook them for 2 to 3 minutes on each side.
Remove them from the pan and set aside.
In the same pan, fry the chopped onion until golden brown.
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Deglaze the pan with the red wine and simmer for a few minutes.
Return the slices of veal liver to the pan to reheat in the sauce.
Season with salt, pepper and fresh herbs, then serve hot.
Supplementing with copper: why, when and for how long?
Consuming foods rich in copper is not limited to keeping your body in great shape, it also improves the beauty of the skin and the regulation of skin pigmentation.
We recommend you
Sun Formula
Synergy of 7 active ingredients to prepare and support your skin in the sun.
- ✅ Sublimated tan
- ✅ With natural carotenoids
- ✅ 100% clean (guaranteed without additives & coloring)
- ✅ 1 month of treatment
In the field of beauty, copper also shines ☀️
The characteristics of copper also stand out in the field of beauty. Indeed, the consumption of foods rich in copper also promotes the production of melanin, a natural skin pigment.
To display radiant skin on sunny days, our Sun Formula brings together 7 active ingredients carefully chosen for their effectiveness in a unique complex:
Beta-carotene which accelerates tanning and protects the skin against sun damage.
Lycopene and lutein which protect skin cells by limiting oxidative damage.
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Copper which stimulates the production of melanin.
Vitamin E which protects cells from the harmful effects of free radicals.
Burdock which helps maintain clear and purified skin.
Pantothenic acid which promotes healing and keeps skin well hydrated.
When and how should you consider supplementation to optimize your tan?
To benefit from maximum effectiveness, we recommend that you start the treatment at least two weeks before exposing yourself to the sun, in order to gradually prepare the skin.
To prolong your tan , you can continue the treatment for at least two weeks after exposure. For optimal effectiveness, we advise you to carry out a 3-month treatment. 🏖️
To conclude
Including foods rich in copper promotes the well-being of your body and skin.
This trace element will bring you significant benefits ranging from the formation of hemoglobin to the synthesis of collagen, including the support of the immune system. Additionally, copper contributes to the balance and radiance of your skin.
So don't wait any longer to pamper your body and enhance your skin! ✨🥗🦞
Lucas PINOS
Co-fondateur de NOVOMA
Passionné et expert en micro-nutrition, Lucas a fondé Novoma en 2012. C’est avec conviction qu’il développe des compléments alimentaires aux actifs efficaces, soigneusement choisis et 100 % clean, pour répondre au mieux aux besoins de l’organisme.
