Daily Recommendations

• Adult males and females over the age of 19 should consumer 900mcg of copper per day.
  
  

Seafood

• Seafood is a potent source of copper. One medium cooked oyster holds 670mcg of copper. Clams, mussels and crabs are also good sources of copper.
  
  

Organ Meat

• Eating organ meats also boost copper intake. These include foods like liver, brain and heart. Liver contains 4,049mcg of this mineral per oz.
  
  

Seeds, Nuts and Legumes

• Sunflower seeds contain 519mcg of copper per oz. and hazelnuts contain 496mcg with each oz. Nuts, legumes and seeds, in general, have good amounts of copper.
  
  

Chocolate

• One oz. of dark chocolate (60 to 69 percent cacao solids) contains 354mcg of copper. One oz. of semisweet chocolate contains 198mcg of copper.