| Good to know: |
Chocolate contains moderate amounts of copper. persons with copper pipes get significant amounts of copper in their drinking water. |
| Recommendations: |
Safe and adequate amounts for adults: 1.5-3.0 milligrams/day. |
| Benefits: |
Helps make red blood cells, is part of several body enzymes, and is important for the absorption of iron. |
| Food sources: |
Shellfish, nuts, seeds, legumes, whole grain products, liver, meats. |
| Day's supply in: |
1 Alaska King crab leg (1.57 mg) OR ½ cup lentils (0.25 mg) PLUS 1 cup raisin bran (0.25 mg) PLUS ½ cup roasted almonds (0.96 mg) |
| Watch out: |
Copper can be depleted if too much zinc (supplements of 50 milligrams per day for a long period of time) is taken. |
