18/01/2026
Foods rich in copper !
Foods readily available in a Trinbago grocery store !
Not to be plagiarized !
Yuh wah tuh share ? Share, share, share !
Copper-Rich, Low-Sugar Daily Plan-
Morning Snack🌰🥜
Raw cacao & nuts mix
1 oz raw cacao nibs → 0.5–0.6 mg copper
1 oz cashews → 0.6 mg copper
Total copper: ~1.1–1.2 mg → already covers daily requirement
Optional: Add a few walnuts or pecans for variety (extra 0.5 mg copper). No sugar added.
Other Copper-Rich Low-Sugar Foods for Variety
Mushrooms (shiitake): Sautéed or roasted, ~0.9 mg per 100 g
Lentils / beans: ~0.4–0.8 mg per 100 g, low sugar
Organ meats (beef or chicken liver): Very high copper (~10 mg per 100 g)
Pumpkin seeds: 1.3 mg per 100 g
Practical Tips
Combine foods: Nuts + dark chocolate + seeds = copper overload without sugar.
Keep sugar low: Avoid milk chocolate or sweetened nuts.
Snacking strategy: Spread out your copper intake—morning, midday, evening—to help absorption.
Watch zinc supplements: Excess zinc competes with copper.
Alternative:
Sunflower seeds, roasted, 1 oz → 0.9 mg copper
Mix with 1–2 raw cashews for crunch
👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇
Copper deficiency can be a real pain 😬. Here are some key effects:
- Fatigue and weakness 🛋️
- Pale skin or anemia
- Hair loss or brittle nails 💇♀️
- Increased risk of infections 🤒
- Bone health issues (like osteoporosis)
- Nerve damage or numbness 🤕
- Impaired wound healing 🚑
Copper is crucial for:
- Energy production
- Connective tissue health
- Immune function
- Brain and nerve function
Common causes of deficiency:
- Malnutrition or poor diet
- Digestive issues (like celiac or Crohn's)
- Zinc supplements (can interfere with copper absorption)
Foods rich in copper:
- Oysters 🦐
- Nuts and seeds (like almonds, pumpkin seeds)
- Legumes (like beans, lentils)
- Whole grains
- Dark chocolate (yay! 🍫)
If you're concerned, talk to a healthcare pro! 💡
👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇
On a cellular level, copper deficiency can mess with some important processes 😕:
- Impaired energy production (copper's needed for enzymes in mitochondria)
- Disrupted collagen production (affects connective tissue)
- Increased oxidative stress (copper's an antioxidant cofactor)
- Altered cell signaling and function
- Potential DNA damage
Basically, copper's like a behind-the-scenes crew member keeping cells running smoothly. Without enough, things can get wonky 🌀.
👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇👇
Fuh yuh tuh understand!
Yep, copper deficiency can cause anemia 😷. Copper's needed to make ceruloplasmin, a protein that helps iron get into cells. Without enough copper, iron can't get where it needs to, affecting hemoglobin production and leading to anemia. Kinda like a traffic jam for iron 🚗💨.
I Givin free advice on d page it's up tuh yuh tuh write it eh !
I eh gate keepin nuthin !
Buh is yuh choice at d end !
Dr. Sarah
