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Copper, where it is found, food sources, recommended intake

Copper, why it is required

Copper: Important for the functioning of various proteins, it participates in energy metabolism and the formation of red blood cells, has an antioxidant action (Hordyjewska et al, Biometals, 2014)
Copper
Copper: Recommended daily Intakes
For
Male
Female
Adults
900 mcg
900 mcg

Note

*mcg = micrograms
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Copper: Food sources, where can be found
Food
*mcg
**DV
Oysters, cooked, 85 grams
4850
539
Baking chocolate, unsweetened, 28 grams
938
104
Potatoes, cooked, flesh and skin, 1
675
75
Mushrooms, shiitake, cooked, 75 grams
650
72
Cashew nuts, dry roasted, 30 grams
629
70
Crab, cooked, 85 grams
624
69
Chocolate, dark, 70%-85%, 28 grams
501
56
Tofu, 125 grams
476
53
Millet, cooked, 20 grams
280
31
Salmon, cooked, 85 grams
273
30
Pasta, whole wheat, cooked, 100 grams
263
29
Avocado, 75 grams
219
24
Figs, dried, 130 grams
214
24
Spinach, boiled, 100 grams
157
17
Asparagus, cooked, drained, 6
149
17
Tomatoes, 100 grams
53
6
Yogurt, Greek, plain, lowfat, 200 grams
42
5
Milk, nonfat, 250 grams
27
3
Apple, with skin, 100 grams
17
2

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