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 Last Updated : Jun 24,2020

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

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
• 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.

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. Peanut 0.90

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!!

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 ....
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 ....
Bajra Onion Muthia, Bajra Onion Kadhai Muthia recipe
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
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 ....
Urad Dal and Vegetable Appe recipe
Urad dal, generally the basic ingredient for vadas, takes on the form of appe in this delicious recipe! A batter of soaked urad is perked up with spice powders and grated veggies before being cooked in an appe mould till crisp and golden in colour. Since this irresistible Urad Dal and Ve ....
Barley and Moong Dal Khichdi recipe
Life can be tough without comforting khichdi to keep you company! One of the homeliest of meals, khichdi is satiating and soothing to the palate. Here’s an innovative twist, we have used fibre-rich barley to make this khichdi. A good replacement for rice, barley combines very well with moong d ....
Tendli Cashewnut recipe
Both tendli and cashewnuts are favourites along the south-western coastal regions of india, especially in mangalore. Tendli cashewnut is an interesting subzi that combines both. Simply flavoured with just a seasoning of mustard seeds and red chillies, this recipe ensures that all the focus is on the ....
Rajma Kebab (100 Calorie Snacks) recipe
Suggested serving size for 100 calories: 2 kebabs let us get out of the clichéd notion that tasty snacks are fat-laden. Here is a low-fat version of the famous rajma kebab made within minutes in your own kitchen with minimal oil. With green chillies, ginger and garam masala to impart a lip-smack ....
Barley Feta and Spinach Salad, Healthy Salad recipe
Salads are a boon for health conscious people. Easy and quick to make, they are tasty and bursting with good health. A scrumptious salad like the Barley Feta and Spinach Salad is filling enough to make a healthy snack. Cooked barley is combined with feta cheese cubes, juicy greens and crunchy ve ....
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
An interesting variant of the ever-popular Maharashtrian snack, here the poha is prepared with nutritious soya granules. While the Soya Poha tastes very similar to regular poha with the crunch of onions and the tang of lemon, it gives you the added benefits ....
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 ....
Mushroom Barley Soup Recipe , Healthy Vegan Soup recipe
If you are watching what you eat then the mushroom and barley soup is ideal. Couple it with whole wheat toast and you have a nutrient-packed, fibre -dense healthy vegan meal ready! Lemon juice and ground pe ....

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