Most of us living in Thailand have some interests or concerns over health and fitness issues, so Inspire will each week share some of the most relevant articles for you
Copper is a mineral that your body requires in small quantities to maintain good health.
It uses copper to form red blood cells, bone, connective tissue and some important enzymes.
Copper is also involved in the processing of cholesterols, the proper functioning of your immune system and the growth and development of babies in the womb (1).
Though it’s only needed in tiny amounts, it’s an essential mineral — meaning that you must obtain it from your diet because your body cannot produce it on its own.
It’s recommended that adults get 900 mcg of copper per day.
However, if you’re pregnant or breastfeeding, you should get slightly more — 1 mg or 1.3 mg per day, respectively.
Here are 8 foods high in copper.
Organ meats — such as liver — are extremely nutritious.
They provide good amounts of many nutrients, including vitamin B12, vitamin A, riboflavin (B2), folate (B9), iron and choline (2).
Liver is also an excellent source of copper.
In fact, one slice (67 grams) of calf liver gives you 10.3 mg of copper — a whopping 1,144% of the Reference Daily Intake (RDI) (3).
To add flavor and zest to liver, try pan-frying it with onions or mixing it into burger patties and stews.
However, the high amounts of vitamin A in liver can harm unborn babies. Therefore, pregnant women should avoid foods extremely high in vitamin A, including liver (4).
Oysters are a type of shellfish often considered a delicacy. They can be served cooked or raw, depending on your preference.
This seafood is low in calories and high in many essential nutrients like zinc, selenium and vitamin B12.
In addition, oysters are a good source of copper, providing 7.6 mg per 3.5 ounces (100 grams) — or 844% of the RDI (5).
You may be concerned about eating oysters and other shellfish due to their high cholesterol content.
However, unless you have a certain, rare genetic condition, dietary cholesterol found in foods like oysters is unlikely to significantly raise your blood levels of cholesterol (6).
Keep in mind that raw oysters do carry a risk of food poisoning, so are not recommended for pregnant women or people with compromised immune systems (7).
Spirulina is a powdered food supplement made from cyanobacteria, or blue-green algae.
Once consumed by the ancient Aztecs, it reemerged as a health food after NASA successfully used it as a dietary supplement for astronauts on space missions (8, 9).
Gram for gram, spirulina is extremely nutritious. A single tablespoon (7 grams) contains just 20 calories but packs 4 grams of protein, 25% of the RDI for vitamin B2 (riboflavin), 17% of the RDI for vitamin B1 (thiamine) and around 11% of the RDI for iron (10).
The same amount provides 44% of the RDI for copper.
Spirulina is often mixed with water to make a greenish beverage. However, if you don’t like its unusual taste, you can add it to stock, smoothies or cereal to disguise the flavor.