What copper does
Copper is part of enzymes that produce energy, form connective tissue and red blood cells (with iron), and support the nervous and immune systems.
How much
Adults need about 0.9–1.6 mg a day. Plant-based diets are usually rich in copper.
Plant sources
Cashews, sesame seeds and tahini, sunflower seeds, lentils, chickpeas, cocoa, mushrooms and whole grains.
How many portions of each food would cover a day's copper?
A note
Very high doses of zinc supplements can block copper absorption — another reason to get minerals from food where you can.