Foods with Fiber
Provide Copper

Mineral Nutrition in Foods with Fiber Easily Meets Daily Requirements for Copper

The daily requirement for copper is small enough to be easily met by a healthy eating plan, especially one that includes foods in a high fiber diet.

High fiber foods prove to be excellent sources for many essential vitamins and minerals, including copper. Leafy green vegetables like spinach or kale, or fruits like acai berries, can help satisfy your nutritional need for copper.

Fiber Foods with Copper

Fruits	Vegetables	Grains and Nuts
Avocado Blackberries Dates Guava Kiwi Fruit Lychee Mango Passionfruit Pomegranate	Amaranth leaves Artichoke French Beans Kale Lima Beans Parsnip Peas Potatoes Pumpkin Soy Beans Soy Milk Spirulina Squash - Winter Sweet Potato Swiss Chard Taro	Brazil Nuts Buckwheat Cashews Chestnuts Filberts/Hazelnuts Oats Sunflower Seeds Walnuts Wheat - Durum Wheat - Hard Red

Copper Is Needed for

• Bone Health
• Nerves
• To form Red Blood Cells
• Immune System

How Much Do You Need?

Not very much compared to other mineral nutrients. The adult requirement of 900 micrograms (mcg) a day is less than one milligram (0.9 mg). You need 1000 milligrams of calcium.

Children:

• Birth to 6 months: 200 mcg
  7 to 12 months: 220 mcg
  1 to 3 years: 340 mcg
  4 to 8 years: 440 mcg
  9 to 13 years: 700 mcg
  14 to 18 years: 890 mcg

Adults: 900 mcg