Copper might just be an overlooked secret weapon for keeping your mind sharp as you age.
New research suggests that eating more copper-rich foods could support better cognitive health.
Here are the cheapest and easiest ways to get more copper in your diet.
Go big on legumes
Lentils, chickpeas, adzuki beans, baked beans, and kidney beans are all great copper sources. They’re affordable, versatile, and easy to add to soups, salads, and stews.
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Load up on leafy greens
Dark leafy greens like spinach, kale, and Swiss chard pack plenty of copper. Add them to smoothies, stir-fries, or simply enjoy them fresh in a salad.
Rely on potatoes and sweet potatoes
Ordinary potatoes and sweet potatoes also contain copper. Roast them, mash them, or use them as hearty fillings in wraps for a cheap copper boost.
Choose whole grains
Swap white rice for brown basmati, have oats for breakfast, or pick whole wheat spaghetti and wholemeal bread.
Whole grains help you hit your daily copper needs while keeping you full for longer.
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Snack on nuts and seeds
Almonds, cashews, sesame seeds, sunflower seeds, walnuts, and Brazil nuts are all good sources. Snack on them as they are, or sprinkle on yogurt, porridge, or salads.
Add shellfish to your plate
If you like seafood, oysters, mussels, and crab are packed with copper. They’re pricier than beans but still one of the richest natural sources.
Don’t forget organ meats
Liver and other organ meats are some of the most concentrated sources of copper. Even a simple liver paté on toast can help you reach your copper goal.
Treat yourself to dark chocolate
Good news for chocolate lovers: dark chocolate contains copper too. Pick a high-cocoa version and enjoy a small piece for a tasty brain boost.
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Eat the Mediterranean way
A diet high in fruits, vegetables, and healthy fats is linked to lower dementia risk. Combining copper-rich foods with this style of eating may offer extra protection.
Keep an eye on how much you get
Adults aged 19 to 64 need about 1.2mg of copper daily.
You can easily get this amount from your diet, and new research suggests that getting enough could help keep your brain sharp as you age.
This article is based on information from The Sun.
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