Mineral
Copper
Copper is an essential trace mineral found in shellfish, nuts, seeds and organ meats. The body uses it in enzymes for iron metabolism and connective tissue.
What foods provide copper?
The NIH food table lists 629 micrograms in 1 ounce of dry-roasted cashews, 675 micrograms in a medium cooked potato with skin and 650 micrograms in half a cup of cooked shiitake mushrooms. These are serving-specific values, not a reason to rely on one food. 1
How much is needed?
BfR cites an estimated adequate intake of 1–1.5 mg daily for adults in the German-speaking reference system. It considers the German population sufficiently supplied through usual diets and sees no general need for copper supplements. 2