Iron is a crucial mineral that our body needs to function properly. It helps carry oxygen to our organs, which is essential for their proper functioning. When we have low levels of iron in our blood, we usually think that it’s because we’re not consuming enough iron-rich foods. However, this is not always the case. Iron deficiency can also be caused by a lack of copper in our diet.
Copper is a mineral that is essential for the absorption and utilization of iron in the body. Without adequate copper levels, our body may struggle to absorb iron from the foods we consume, leading to iron deficiency. This is why it’s important to consume a balanced diet that includes both iron-rich foods and sources of copper, such as nuts, seeds, and leafy green vegetables.
So, if you’ve been experiencing symptoms of iron deficiency, such as fatigue, weakness, or shortness of breath, it may not be because you’re not consuming enough iron. It could be that you’re not getting enough copper in your diet. Adding copper-rich foods to your diet can help improve your body’s ability to absorb and utilize iron, and may alleviate the symptoms of iron deficiency. Therefore, it’s important to consume a varied and balanced diet that includes a range of essential minerals like iron and copper to ensure good health.
Here is a list of top 10 foods
that include both copper and iron:
Beef liver: Beef liver is a nutrient-dense food that contains both iron and copper. 100 grams of beef liver contains 6.5 mg of iron and 12.0 mg of copper. Other organ meats like chicken liver, lamb liver, and pork liver also contain high amounts of both copper and iron.
Shellfish: Shellfish such as oysters, clams, and mussels are rich in both iron and copper. 100 grams of oysters contain 5.7 mg of iron and 2.3 mg of copper.
Dark chocolate: Dark chocolate is an excellent source of both iron and copper. 100 grams of dark chocolate contains 3.3 mg of iron and 1.8 mg of copper.
Nuts: Nuts like cashews, almonds, and pine nuts are a good source of both iron and copper. 100 grams of cashews contain 5.5 mg of iron and 2.2 mg of copper.
Seeds: Seeds like pumpkin seeds and sesame seeds are a great source of both iron and copper. 100 grams of pumpkin seeds contain 8.8 mg of iron and 1.3 mg of copper.
Legumes: Legumes like lentils, chickpeas, and soybeans are a good source of both iron and copper. 100 grams of lentils contain 3.3 mg of iron and 0.3 mg of copper.
Red meat: Red meat like beef and lamb are a good source of both iron and copper. 100 grams of beef contains 2.7 mg of iron and 0.2 mg of copper.
Quinoa: Quinoa is a nutrient-rich grain that contains both iron and copper. 100 grams of quinoa contains 2.8 mg of iron and 0.4 mg of copper.
Spinach: Spinach is a leafy green vegetable that is high in both iron and copper. 100 grams of spinach contains 3.2 mg of iron and 0.2 mg of copper.
Broccoli: Broccoli is a cruciferous vegetable that is a good source of both iron and copper. 100 grams of broccoli contains 0.7 mg of iron and 0.2 mg of copper.