You might not know, but copper is an essential mineral for the body. When it is combined with iron, it is used to make red blood cells. The deficiency of copper can cause anemia, liver damage, hair problems, and other severe health issues. But the good news is you can get enough copper with a vegetarian diet. It is a trace mineral and is needed for growth and development.

The primary role of copper is to help form collagen in the body and also help in the functioning of enzymes and proteins involved in metabolism. It is reported that adults should consume about 900mcg of copper in their regular diet for good health.

Let us look at a few vegetarian foods that are rich in copper and should be consumed to avoid copper deficiency.

1. Dark Chocolate

Dark Chocolate is considered to be the healthiest type of chocolate as it contains several nutrients, including zinc, copper, and iron. Each ounce of nearly 70% of dark chocolate provides 0.5 milligrams of copper.

Your body uses copper to keep your bones, blood vessels, nerves, and immune system healthy. It is not only nutritious but also rich in antioxidants. It also improves blood flow and lowers blood pressure.

2. Cashews

One ounce of cashews provides 0.6 milligrams of copper, i.e., 31% of DV. Cashews have a salty and buttery taste and offer surprising health benefits. Research shows that eating cashews can reduce cholesterol levels, and thus lower the risk of cardiovascular diseases.

3. Avocado

Avocado is another vegetarian food rich in copper and also fun food to eat. It is incredibly nutritious and contains small amounts of zinc, vitamin A, Vitamin B3, and other healthy nutrients.

Do you know Avocado contains more potassium than Bananas? Consuming it in a regular diet prevents you from several diseases. Avocado is also rich in fiber and is often called alligator pear.

4. Sweet Potatoes

Sweet Potatoes are popular vegetarian food and are packed with a nutritional punch. They are high in fiber, copper, vitamin B6, magnesium, and vitamin C. They also contain antioxidants that prevent the body from chronic disease.

Anthocyanins, a group of antioxidants that is present is sweet potatoes, have been found to slow down the growth of cancer cells in the colon, stomach, and breast.

5. Chickpeas

Chickpeas are rich in several nutrients. Consuming chickpeas in the diet offers several health benefits including, weight loss, maintaining blood pressure levels, and improving digestion.

They are a great alternative to meat, and also help in keeping the appetite under control. An ounce (28 gram) of chickpea provides 4% of iron of the RDI, 5% of copper of the RDI, 3grams of protein, and other essential nutrients.

Final Words

It is a myth that vegetarian food doesn’t provide essential nutrients and minerals to the body. So, if you are looking for foods that are rich in copper and also offer several benefits to copper, then consume the above foods in your regular diet for better results.

Also, make sure that you don’t consume these foods in excess as this can cause vomiting, insomnia, and other disorders.