Why Copper is Important for Heart Health
Essential for Heart Health
Copper plays a critical role in supporting Heart Health through its effects on metabolism, energy production, and cellular function.
Key Benefits
Supports iron absorption and red blood cell formation
Additional Support
Maintains healthy bones and connective tissue
Daily Target for Heart Health
1 mg per day
Adjusted based on Heart Health goals
Best Copper-Rich Foods for Heart Health
These foods provide the most Copper while supporting your Heart Health goals:
| Rank | Food | Copper per 100g | % Daily Value | Heart Health Score |
|---|---|---|---|---|
| 0 | Beef Liver | 12.0 | 1333% | |
| 1 | Oysters (Pacific) | 4.1 | 456% | |
| 2 | Shiitake Mushrooms | 0.9 | 100% | |
| 3 | Cashews (Raw, Unsalted) | 0.6 | 67% | |
| 4 | Chickpeas (Garbanzo Beans) | 0.6 | 67% | |
| 5 | Brazil Nuts | 0.5 | 56% | |
| 6 | Cacao Nibs (Raw) | 0.5 | 56% | |
| 7 | Dark Chocolate (70-85% cacao) | 0.5 | 56% | |
| 8 | Hazelnuts (Raw) | 0.5 | 56% | |
| 9 | Walnuts | 0.5 | 56% | |
| 10 | Pistachios (Roasted, Unsalted) | 0.4 | 44% | |
| 11 | Pumpkin Seeds (Pepitas) | 0.4 | 44% | |
| 12 | Spirulina | 0.4 | 44% | |
| 13 | Maca Powder | 0.3 | 33% | |
| 14 | Pecans (Raw) | 0.3 | 33% |
How Much Copper Do You Need?
General Population
0.9 mg (Men)
0.9 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Copper target naturally:
Breakfast
- Beef Liver - 100g (12.0 )
Total: 12
Lunch
- Oysters (Pacific) - 100g (4.1 )
Total: 4.1
Dinner
- Shiitake Mushrooms - 100g (0.9 )
Total: 0.9
Snack
- Cashews (Raw, Unsalted) - 50g (0.3 )
Total: 0.3
Daily Total: 17 mg (1922% of target)
✓ Signs of Adequate Copper
- Improved Heart Health performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Copper Deficiency
- Anemia and fatigue
- Bone abnormalities
- Impaired immune function
- Neurological issues
- Loss of skin pigmentation
- Increased cholesterol
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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