Copper | Zinc | iron


If you think you might be suffering from zinc deficiency, and you want to improve your levels quickly, you may consider taking an all-natural supplement. Supplements generally contain several forms of zinc, including zinc acetate, zinc gluconate, and zinc sulfate. 
1. Pumpkin seeds –
1/2 cup: 8.4 mg (57% DV)
2. Grass-fed Beef – 4 oz: 5.2 mg (32% DV)
3. Lamb
– 4 oz: 5.2 mg (32% DV)
4. Cashews –
1/2 cup: 3.8 mg (25% DV)
5. Chickpeas 1 cup cooked: 2.5 mg (17% DV)
6. Mushrooms –
1 cup cooked: 1.9 mg (13% DV)
7. Chicken –
 4 oz: 1.6 mg (12% DV)
8. Kefir or Yogurt
 – 1 cup: 1.4 mg (10% DV)
9. Spinach –
1 cup cooked: 1.4 mg (9% DV)
10. Cocoa powder –
 1 Tbsp: 0.4 mg (2% DV)

Copper deficiency 

Copper helps form hemoglobin and collagen in the body.

Copper deficiency symptoms can include increased parasitic infections, weakness from anemia and leaky gut.
Copper must stay in balance with zinc and iron in the body as well and if you consume too much of one it can throw the others out of balance.
The RDA for copper is 900 mcg/day. The Daily Value is 2 mg.

Copper foods list

  Copper Rich Foods 

1) Beef liver3 oz: 14 mg (over 100% DV)
2) Dark chocolate1 square: 0.9 mg (45% DV)

3) Sunflower seeds¼ cup: 0.63 mg (31% DV)
4) Almonds¼ cup: 0.4 mg (20% DV)
5) Dried apricots1 cup: 0.69mg (34% DV)
Copper is an essential mineral required by the body for bone and connective tissue production, and for coding specific enzymes that range in function from eliminating free radicals to producing melanin. A deficiency in copper can lead to osteoporosis, joint pain, lowered immunity. 
 Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can lead to depression, schizophrenia, hypertension, senility, and insomnia in the long term. Copper in large amounts can even be poisonous. The stomach needs to be acidic in order to absorb copper and thus antacids interfere with the absorption of copper, as do milk and egg proteins. The current DV for copper is 2mg. Below is a list of high copper foods, for more, see the lists of high copper foods by nutrient density, and copper rich foods.

Copper is essential for the absorption of iron, anemia.

Copper in 100gPer cup puréed (230g)Per avocado (201g)
0.19mg (10% DV)0.44mg (22% DV)0.38mg (19% DV)
Half an average avocado contains 161 calories. Click to see complete nutrition facts.

 Seeds (Sesame Seeds)
Copper in 100gPer cup (144g)Per ounce (28g)
4.08mg (204% DV)5.88mg (294% DV)1.14mg (57% DV)
Other Seeds High in Copper (%DV per ounce): Sunflower Seeds (26%), Pumpkin & Squash Seeds (19%), Flaxseeds (17%), and Watermelon Seeds (10%). Click to see complete nutrition facts.

is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia.
Too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. 
The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy.
Iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body.

 High iron foods include, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, spinach and dark chocolate.

 Daily value for iron is 18 mg. 

#1: Squash and Pumpkin Seeds
Iron in 100g1 cup (227g)1 ounce (142 seeds) (28g)
15mg (83% DV)34mg (188% DV)4mg (23% DV)
Sesame (23%), Sunflower (11%), and Flax (9%). Click to see complete nutrition facts.

#2: Liver (Chicken)
Iron in 100g1 Liver (44g)1 ounce (28g)
13mg (72% DV)5.7mg (32% DV)3.6mg (20% DV)
1 tablespoon of chicken liver pate provides 7% DV.

#3 : Dark Chocolate 
Iron in 100g1 cup grated (132g)1 Square (29g)
17mg (97% DV)23mg (128% DV)5mg (28% DV)
1 cup of cocoa powder provides 66% DV. A 1.5oz (44g) 
Nuts -- One 28 gram serving of hazelnuts supplies 78 % of RDI. Pecans and walnuts also contain over 40 % per 28 grams. Almonds, cashews and pistachios, contain fewer  of manganese.
Seeds -- Pumpkin seeds contain 1.3 mg 64 % of the RDI per 28 . Sesame seeds, flax seeds and sunflower 28 gram serving of at least 30 percent of our RDI of manganese.

Seeds also tend to be rich in zinc, magnesium. 

Top 10 Magnesium Foods Infographic Chart:

Omega-3 foods:


Walnuts, English, dried pieces
0.25 cup
(30.00 grams)
Calories: 196
GI: low




 Lentils230 90%

 Pinto Beans245  74%

 Garbanzo 269 71%



 Navy Bean25564%

 Black Beans227 64%

 Kidney Beans22558%