Man in Gym

Copper is not one of the minerals that we hear a lot about but it is just as important as any other nutrient! Copper helps your body to release energy from food, helps maintain a healthy immune system and acts as an antioxidant.

Where Can I find Copper?

Dried fruit is a good source of copper, especially raisins and currants. Nuts, like pecan and pine nuts, are another great source and sunflower seeds are especially rich in copper.


Copper - Benefits at a glance:

  • Helps to release energy from food
  • Needed for a healthy nervous system
  • Maintains normal hair and skin colour
  • Helps carry iron around your body
  • Needed for a healthy immune system


How much copper do I need everyday?

The Recommended Daily Amount (RDA) for copper is 1mg per day.

Copper in Food (per 100g) Need per 1mg day
Avocado 0.2mg
Dried apricots 0.35mg
Figs 0.3mg
Currants 0.8mg
Raisins 0.4mg
Pecan nuts 1mg
Pine nuts 1.3mg
Pistachio nuts 0.8mg
Sesame seeds 0.8mg
Sunflower seeds 2.2mg
Wholemeal bread 0.2mg
Dark chocolate 0.7mg


Boosting Copper - Add more copper to your diet by:

  • Choosing more whole grain foods like whole grain bread and whole grain cereals.
  • Make nuts and dried fruits your mid-morning snack
  • Try a fruit compote for breakfast with dried apricots, raisins and figs
  • Add sunflower seeds to breakfast cereals, salads and yoghurts
  • Added chopped pistachio nuts to cereals, homemade breads and cakes
  • Switch to dark chocolate when you fancy a sweet treat


Chai seeds Chai Bia Milled Chai Seeds

Chai Bia Milled Chai Seeds 315g



White Seeded rolls

Free From White Seeded Rolls

SuperValu Free From White Seeded Rolls 4 Pack 300g



Brown Sliced Loaf Free From Brown Sliced  Bread

SuperValu Free From Brown Sliced Loaf 400g



Shopping List

0 View Clear