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Copper in health
 In your diet 
Dietary sources of copper
Copper is available from a wide variety of fresh and processed foods. Good sources include grains, nuts (particularly brazil and cashew nuts), meats (liver and kidney), shellfish, legumes (peas and beans) and seeds. What's more, even chocolate is a rich source of copper! Eating a well balanced diet should allow you to meet your daily requirements of copper.

What are the key components of a balanced diet?
A complete or balanced diet must include the following in the right proportions: carbohydrates, fats, proteins, water, minerals and vitamins.
Photo fo good sources of copper
Picture 3. Some good sources of copper in your diet.
Sources of copper

The table below indicates the approximate copper content in a range of foods:

Food Copper
(mg/100g
edible portion)
Comments
Chicken 0.06 Roasted, meat only
Liver 4.51 Beef, braised
Tuna 0.04 White, canned in water, drained solids
Oysters 0.57 Battered or breaded, fried
Potato 0.22 Baked, without salt, flesh only
Potato 0.17 Boiled, no skin, no salt
Mushrooms 0.24 Canned, drained
Green Peas 0.14 Frozen, cooked, drained, no salt
Banana 0.10 Raw
Raisins 0.36 Golden, seedless
Peanuts 0.67 Dry roasted, no salt
Peanuts 1.14 Raw
Brazil Nuts 1.77 Dried, unblanched
Chick Peas 0.17 Canned
Chick Peas 0.85 Raw
Sunflower Seeds 1.75 Kernels, dried
Chocolate (Dark) 0.80 Dark chocolate bar

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Question 3
a) A nursing mother ate a meal with the foods below. Calculate the amount of copper in each piece of food and her total intake of copper.
Baked potato (150 grams)  mg
Tuna (75 grams)  mg
Green peas (50 grams)  mg
Banana (150 grams)  mg
Chocolate bar (50 grams)  mg
Total  mg

b) What percentage of her daily requirement of copper would this meal provide? (To the nearest whole number).

%