How To Get Zinc And Copper In Diet

Foods in the nuts seeds and legume families often are rich sources of both zinc and copper and they also have many other benefits. This seafood is low in calories and high in many essential nutrients like zinc selenium and vitamin b12. Some of the foods with the best copper to zinc ratio include oysters sesame seeds cashew nuts and sunflower seeds.

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If your diet includes abundant zinc however and you are eating moderate amounts of high quality protein excessive copper can be metabolized and excreted via the bile.

How to get zinc and copper in diet. Usually a varied diet provides enough copper for you to meet the recommended daily allowance of 900 micrograms or 0 9 milligrams per day for adult men and women. In addition oysters are a good source of copper providing 7 6 mg per 3 5 ounces 100. Desiccated livercapsules are a great source of balanced zinc for those who do not have such items in their diet. How to get more copper in your diet foods high in copper recipes.

High amounts of zinc in your diet can lead to a copper deficiency zinc and vitamin c. The foods highest in copper include organ meats leafy greens nuts and seeds beans and some vegetables. 3 foods rich in copper the following foods contain copper and they are all foundation foods. A high intake of zinc 150 mg a day and vitamin c 1 500 mg a day may induce copper deficiency by competing with copper for absorption in the intestine.

If possible increase whole food sources of zinc to get a balance of synergistic nutrients. Soak and sprout nuts seeds grains and legumes. Consume red meats organ meats and seafood.