Madeleine Hull
Copper is an essential mineral that helps the body form red blood cells and maintain healthy blood vessels, nerves, immune systems, and bones. While copper is necessary for good health, it is only required in small amounts. For those with Wilson's disease, a hereditary disorder that causes the body to retain too much copper, a low-copper diet may be prescribed. This involves restricting foods that are usually high in copper, such as organ meats, shellfish, dried beans, whole wheat, and dark chocolate. It is important to note that dietary restriction alone is usually not enough to control Wilson's disease, and medications are often required to treat the condition. For individuals without Wilson's disease, a balanced approach to copper consumption is recommended, ensuring adequate intake while avoiding excessive amounts.
How to reduce copper in your diet
| Characteristics | Values |
|---|---|
| If you have | Wilson's disease |
| Consult with a | healthcare provider or a registered dietitian |
| Foods to avoid | Organ meats, shellfish, dried beans, peas, whole wheat, chocolate with high cocoa content |
| Foods to eat | Milk, yoghurt, cheese, custard, eggs, coconut milk, small portions of animal protein |
| Water | Should contain only 1 microgram of copper per liter |
| Food labels | Read them to check for copper content |
| Supplements | Consult with a healthcare provider before taking them |
| Cooking utensils | Do not use copper ones |
| Portion sizes | Choose average portions or serving sizes of foods |
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What You'll Learn
Avoid organ meats, shellfish, and chocolate with high cocoa content
While copper is an essential mineral that helps the body form red blood cells, it should be consumed in moderation. On average, adults need 900 micrograms of copper per day. However, if you're looking to reduce your copper intake, it's best to avoid organ meats, shellfish, and chocolate with high cocoa content, as these are known to be rich sources of copper.
Organ meats, such as liver, are extremely nutritious and provide a good amount of many nutrients, including vitamin B12, vitamin A, riboflavin, folate, iron, and choline. However, they are also high in copper. For example, a slice of calf liver (67 grams) provides 10.3 mg of copper, which is 1,144% of the Reference Daily Intake (RDI). Beef liver contains the most copper per serving of any food, with a 4-ounce serving containing 16,070 micrograms, or nearly 10 times the daily value. Chicken liver is a slightly lower-copper alternative, containing 566 micrograms, or 62% of the daily total.
Shellfish, such as oysters and lobster, are also significant sources of copper. A 100-gram serving of cooked oysters contains 5,710 micrograms of copper, or 8.5 times the RDI. Similarly, a 3-ounce (85-gram) serving of lobster provides 178% of the RDI for copper.
Chocolate, especially dark chocolate with high cocoa content, is another food to avoid when trying to reduce copper in your diet. Dark chocolate is known to be a sweet treat packed with beneficial nutrients, including copper. A 100-gram bar of 70-85% dark chocolate contains 1,770 micrograms of copper, which is more than double the daily requirement.
By avoiding or limiting the consumption of organ meats, shellfish, and chocolate with high cocoa content, you can effectively reduce the amount of copper in your diet. However, it is important to note that copper is essential for maintaining adequate copper levels to support a healthy immune system, nervous system, and brain function.
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Choose refined flour products over whole wheat
While copper is an essential mineral that helps to form red blood cells, bone, connective tissue, and enzymes, it is recommended that adults obtain 900mcg per day. A copper deficiency can have adverse effects on heart health, but an excess of copper can also be harmful.
To reduce your copper intake, you could opt for refined flour products over whole wheat. Whole wheat contains copper, as well as other minerals such as magnesium, selenium, and zinc. The bran and germ of whole wheat, which are removed during the refining process, are rich sources of B vitamins, iron, copper, and zinc. Refined wheat, therefore, has lower levels of these minerals.
Whole wheat is also high in fiber, whereas refined wheat contains almost none. The fiber in whole wheat is mainly insoluble, passing through the digestive system relatively unchanged. However, some soluble fibers in wheat, such as fructans, can cause digestive issues for people with IBS.
In addition to the nutritional differences, whole wheat and refined wheat differ in their effects on blood sugar levels. Whole wheat can help to maintain steady blood sugar levels, whereas refined wheat can cause unhealthy spikes in blood sugar after a meal, which can be harmful to people with diabetes.
For these reasons, it may be beneficial to choose refined flour products over whole wheat to reduce your copper intake. However, it is important to note that whole wheat does offer a range of health benefits, including improved heart health and reduced cholesterol, and it is generally recommended to choose whole grains over refined grains.
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Eat small portions of animal protein
While copper is an important mineral for good immunity, nervous system function, and brain health, it is possible to have too much of it. To reduce your copper intake, you may want to consider eating small portions of animal protein.
Animal protein is often thought of as a "complete protein". Meat, fish, and dairy are rich in protein and provide a good mix of valuable nutrients. However, it is important to remember that a balanced diet includes a variety of foods, and it is possible to get enough protein from plant-based sources as well.
When it comes to animal protein, it is recommended to limit your portion size to the palm of your hand. This is especially important for meat-eaters, as meat-heavy diets have been linked to increased risks of heart disease, diabetes, and some cancers. Aim for no more than 70g of red and processed meat per day, and try to include two portions of fish per week, one of which should be oily fish.
If you're looking to reduce your copper intake, consider swapping out some of your animal protein sources for plant-based alternatives. Legumes, beans, soy products, whole grains, nuts, and seeds are all excellent sources of plant-based protein. These options can help you reduce your copper intake while still ensuring you get enough protein in your diet.
Remember, a small portion of animal protein can still be a part of a healthy diet, but focusing on plant-based sources can be a great way to reduce your copper intake and improve your overall health.
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Avoid drinking alcohol
While copper is an essential dietary micronutrient, with an average recommended intake of 0.9 mg per day, excessive copper in the liver is associated with chronic alcoholic liver disease. Ethanol consumption and/or liver damage may alter liver content of several trace elements, including copper.
Alcohol abuse has been identified as a risk factor for copper deficiency, which can cause cytopaenia, neuropathy, and blood cell abnormalities such as anaemia and leucopaenia. In a study, a 71-year-old male patient who was consuming more than five glasses of spirits daily was diagnosed with copper deficiency, with markedly low copper and ceruloplasmin levels. After beginning to drink cocoa as a copper supplement, the patient's anaemia improved and he was able to walk again.
Another study found that the consumption of alcohol significantly reduced the levels of copper in the serum of 434 subjects living in Spain. Similarly, a study on rats found that copper-deficient rats that drank water did not exhibit the same negative health outcomes as those that consumed alcohol, suggesting that alcohol consumption exacerbates copper deficiency.
Therefore, reducing alcohol consumption may be beneficial for individuals looking to lower their copper intake.
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Choose average portions of foods
To reduce your copper intake, it's important to understand the difference between a portion and a serving. A portion is how much food you choose to eat at one time, while a serving or serving size is the amount listed on a product's nutrition label. Your portion size may be bigger or smaller than the recommended serving size.
When choosing average portions of foods to reduce your copper intake, it's important to be mindful of foods that are particularly high in copper. For example, organ meats like liver are extremely high in copper, with beef liver containing the most copper per serving of any food. Therefore, you may want to limit your consumption of liver and choose average or smaller portions of other organ meats.
Other copper-rich foods include oysters, dark chocolate, spirulina, sunflower seeds, potatoes, and leafy greens like spinach and Swiss chard. If you enjoy these foods, consider moderating your portions or having them less frequently. For example, instead of eating a whole bar of dark chocolate, which provides 1,770 micrograms of copper per 100 grams, you could treat yourself to a couple of squares to satisfy your sweet tooth while still getting a good amount of copper.
Additionally, when eating out, be mindful of portion sizes, as restaurants often serve larger portions than the recommended serving sizes. Consider sharing a meal with a friend or choosing a few healthy appetisers or side dishes instead of a full entrée. Opt for grilled or steamed options and include some vegetables to ensure you're getting a balanced meal.
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Frequently asked questions
Organ meats, shellfish, beans, peas, whole wheat, and dark chocolate are all high in copper.
People with Wilson's disease, a rare hereditary disorder where the body retains too much copper, may need to reduce copper in their diet.
Choose refined flour products like white bread and rice, and avoid wheat germ, bran, and whole wheat. Eat vegetables but avoid vegetable juice, mushrooms, potatoes with skin, and fresh sweet potatoes. Don't eat beans, tofu, avocados, nuts, or dried fruit. Limit mangoes, papayas, and other high-copper fruits. Don't drink alcohol, and check your water source for copper content.
