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 Last Updated : Sep 10,2024

Copper rich foods | copper rich Indian recipes | copper benefits | 

Copper rich foods | copper rich Indian recipes | copper benefits |

कॉपर - हिन्दी में पढ़ें (Copper recipes in Hindi)
કોપર રેસિપી - ગુજરાતી માં વાંચો (Copper recipes in Gujarati)

Top 15 Vegetarian Food Sources of Copper

  Food Source Copper (mg /1 00 gm)
1. Sesame seeds (til) 2.29
2. Sunflower seeds 1.90
3. Whole masoor (lentil) 1.87
4. Kulith (horse gram) 1.81
5. Walnut 1.67
6. Cashewnut 1.66
7. Rajma 1.45
8. Urad dal 1.34
9. Dark Chocolate 1.20
10. Barley 1.19
11. Soyabean 1.12
12. Bajra 1.04
13. Kabuli chana (Chick peas) 1.01
14. Almond 0.97
15. Peanu

What is Copper?

Copper is an essential trace mineral. Approx. 110 to 130 mg of copper is found in a an adult human body tissues, most profoundly in liver followed by heart, brain, kidney and skeletal muscles.

7 Key roles of Copper in the body…

1. Energy production
2. Help in growth
3. Together with iron it helps in formation of RBC (red blood cells)
4. Collagen formation in the skin and bones
5. Normal functioning of the nervous system
6. Build immune system
7. Act as antioxidant to fight free radicals


Causes of copper deficiency
• Genetic defect of copper metabolism
• Poor absorption
• Some other conditions of Nervous system



Outcomes of copper deficiency
Anaemia
• Neurological impairment causing Alzheimer’s Disease
• Osteoporosis
• Bone fractures
• Loss of skin pigmentation
• Cardiovascular complications in some
• Neutropenia, a deficiency of white blood cells (neutrophils) which help fight infection


How much do I need?
The RDA (recommended Dietary Allowance) for copper for an adult human being is around 2 mg / day.

Copper Rich Indian Recipes 

1. Sesame seeds: Beetroot and sesame roti is an impressive way of adding these tiny seeds to your diet. They not only abound in copper, but in iron also. Both these nutrient together help in RBC formation.

 Beetroot and Sesame RotiBeetroot and Sesame Roti

2. Sunflower seeds: These seeds are a store house of many nutrients. Being in rich in fiber they help in weight loss too. You can just roast them and add to salads and breakfast porridge like Strawberry Steel Cut Oats with Tea Masala.

Strawberry Steel Cut Oats with Tea Masala

Strawberry Steel Cut Oats with Tea Masala

3. Whole Masoor: Amongst the pulses, masoor is a very good source of copper. You must have explored masoor dal in your daily cooking. Try the whole masoor too. We present to you a healthy salad like Masoor Beets Zucchini Pepper Lunch Salad. This is a complete antioxidant boost.

Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish MealMasoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal

4. Kulith: This is another pulse which is best had in the form of a salad like Kulith Salad. Rich in protein and copper it helps in growth of the cells and tissues.

Kulith Salad, Protein Rich Recipe

Kulith Salad, Protein Rich Recipe

5. Walnut: This is one nut which many of us avoid because we don’t find it pleasing. But, in reality, the fresh walnuts aren’t that tasteless. Use your creativity and use them to make Walnut Dip. Sounds attractive? Try it!  

Walnut Dip

Walnut Dip

6. Cashew nuts: These nuts can be munched as it is, since most of like its taste. But if you want to try something out of the box, go for Peppered Mushrooms Paneer and Cashew. It’s a stir-fry from Thailand, which needs no accompaniment.

Peppered Mushrooms, Paneer and Cashew

Peppered Mushrooms, Paneer and Cashew

7. Rajma: Rajma sabzi is what comes to our mind first. We have some more options beyond this for you to try.

 Rajma Dhokla

Rajma Dhokla

Rajma Dhokla and Rajma Tikki with Spring Onion Dip. Serve them to your kids and they will enjoy these delicacies for sure.

Rajma Tikki Satay with Spring Onion DipRajma Tikki Satay with Spring Onion Dip

8. Urad Dal: A unique combination of urad dal and palak, which can be prepared quite swiftly. Teamed up with onions, tomatoes and green chillies for volume and flavour, this unusual mix of Urad dal with Spinach carries a healthy dose of copper, iron and B-complex vitamins.

Urad Dal with Spinach, Healthy Urad Dal with Spinach

Urad Dal with Spinach, Healthy Urad Dal with Spinach

9. Dark Chocolate: A small piece of dark chocolate is allowed occasionally after meals, provided you haven’t stocked yourselves with sugar based mithai through the day. You can also try Dark Chocolate Almonds with Sea Salt. It is an experience that will linger in your memory!

Dark Chocolate Almonds with Sea SaltDark Chocolate Almonds with Sea Salt

10. Barley: Barley, also called as jau, can be replace rice in Indian khichdi. If you do so, you will get Barley and Moong Dal Khichdi. All you need to remember is to soak the barley for 30 minutes before tempering.

Barley and Moong Dal KhichdiBarley and Moong Dal Khichdi

11. Soyabean: Soya is available in a variety of forms. Soya granules can be weaved into Soya Muuter ki Subzi. Tempered and sautéed tomatoes and onion along with Indian spices, makes this a true delight to taste buds. Green Peas further add fiber to it.

Soya Mutter ki Subzi ( Roz ka Khana)

Soya Mutter ki Subzi ( Roz ka Khana)

12. Bajra: This is considered a desi grain. Yes, Bajra Rotla and Bajra Khichdi are famous delicacies of Gujarat and Rajasthan. Either dish is highly satiating. A dollop of ghee is a must.

Rotla ( Gujarati Recipe), Bajra Na Rotla RecipeRotla ( Gujarati Recipe), Bajra Na Rotla Recipe

13. Kabuli Chana: Power Poha is a thoughtful combination of chick peas with famous Poha recipe. It is a wise to sneak in some protein, fiber and copper in diet. You just need to add kabuli chana. There is nothing much to update your culinary skills in this.

Power Poha, Healthy Kabuli Chana PohaPower Poha, Healthy Kabuli Chana Poha

14. Almond: This nut can be explored in many ways. It is easy to add it to soups, salads, biryanis and even desserts. Serve sweets and no one resists it. Oats and Mixed Nut Ladoo is an elegant way of adding it to your diet. No sugar and no maida in this Indian mithai. Try it!

Oats and Mixed Nuts Ladoo ( Healthy Laddu)

Oats and Mixed Nuts Ladoo ( Healthy Laddu)

15. Peanut: Well peanut chikki is most famous, but it is sugar-laden. If you are health conscious or watching your waistline, then try Low Carb Chocolate and Peanut Bars. Both chocolate and peanut are a good source of copper.

Low- Carb Chocolate and Peanut Bars, No Bake

Low- Carb Chocolate and Peanut Bars, No Bake

Top 15 Veg Food Sources of Copper

Benefit from the goodness of these ingredients by cooking our tried and tested delicious recipes shared here.



Happy & Healthy Cooking!!



Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy) recipe
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Urad Dal and Vegetable Appe recipe
urad dal and vegetable appe recipe | South Indian dal appe | healthy vegetable appe | with 28 amazing images. Healthy vegetable appe is Sou ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe ) recipe
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Sprouted Kabuli Chana and Palak, Folic Acid Rich Recipe recipe
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron lev ....
Protein Rich Barley and Moong Dal Khichdi recipe
protein rich barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | with 28 amazing images. To make barley and moong dal khichdi, heat the olive o ....
Til Chikki recipe
til chikki recipe | til gur ki chikki | 3 ingredient til ki chikki | how to make til chikki at home | with 15 amazing images. Til chikki is a traditional recipe o ....
Date and Walnut Balls recipe
date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls | with 10 amazing images. Thanks to sweet and sticky dates, this sweet require ....
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe ) recipe
nachni sesame khakhra recipe | nachni til khakhra | homemade ragi khakhra | healthy tasty nachni khakhra | with 42 amazing images nachni sesame khakhra is a jar s ....
Bajra Methi Khakhras recipe
bajra methi khakhra | bajra methi khakhra handmade | bajra methi khakhra made with khakhra press | with 30 amazing images Wholesome bajra methi khakhra made of bajra and whole wheat flour p ....
Tendli Cashew Nut Sabzi recipe
tendli cashew nut sabzi | cashew nut tendli bhaji | healthy Mangalore Ivy gourd kaju sabji | with 15 amazing images. tendli cashew nut sabzi is a delicious and nutritious Indian dish made w ....
Barley Feta and Spinach, Spinach and Barley Salad recipe
barley feta and spinach salad recipe | Indian pearl barley with spinach and feta | healthy Mediterranean spinach and barley salad | with 33 amazing images. barley feta and spinach salad recipe
Kulith Salad, Protein Rich Recipe recipe
Kulith salad, the nutrient content and digestibility of pulses increase manifold when sprouted. It is not surprising then, that the protein-rich horse gram is used in the sprouted form in this recipe. Paneer adds to the protein content, while tomatoes, green chillies and coriander give the sal ....
Soya Poha recipe
soya poha recipe | healthy Nutrela poha | soya poha for weight loss, diabetics, heart patients | with 25 amazing images. Soya poha is soy served in a different style than seen before. This ....
Mini Nachni and Bajra Khakhra recipe
nachni bajra khakhra recipe | healthy ragi khakhra | masala nachni khakhra | healthy snack | nachni bajra khakhra is a jar snack which can be enjoyed by one and a ....
Cucumber Salad with Cashewnuts ( Soups and Salads Recipe ) recipe
An unusual salad in terms of the ingredients used, and the seasonings added to it. Crunchy cucumber and snappy cashewnuts make a wonderful combination and it is mixed in with coriander, lemon juice, soya sauce, sugar and chilli for a hot-sweet flavour. Roast the cashews before using them in the sala ....
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Copper
 on 20 Mar 22 01:47 PM
5

Tarla Dalal
22 Mar 22 08:51 AM
   Thank you for the feedback. Please keep reviewing recipes and articles you love.