Copper is one of the essential trace minerals that the body needs in small amounts, yet it plays a very big role in keeping us healthy.
This vital nutrient helps in the production of red blood cells, supports the immune system, aids brain development, and contributes to strong bones and connective tissues.
Because the body cannot produce copper on its own, we must get it from the foods we eat. A deficiency in copper can lead to anemia, fatigue, weak bones, and even problems with the nervous system.
Recommended Daily Intake (RDI) of Copper (NIH):
Adults (men & women): 900 micrograms (µg) per day
Pregnant women: 1,000 µg/day
Breastfeeding women: 1,300 µg/day
Children: 200–890 µg depending on age
Thankfully, Nigeria is blessed with many local foods that are naturally rich in copper. In this article, you will learn about 10 Nigerian foods that are excellent sources of copper, and how they can fit into your everyday diet.
1. Egusi Seeds (Melon Seeds)
Health Benefits of egusi
Egusi is a household name in Nigeria, especially because of the popular egusi soup.
Apart from being delicious, egusi seeds are loaded with minerals, particularly copper. 100 grams of egusi contains about 1.5–2.0 mg of copper, which is more than enough to meet your daily needs.
Adding egusi soup to your meals not only satisfies your taste buds but also boosts your copper intake.
2. Groundnuts (Peanuts)
Groundnuts healthy foods to eat everyday in Nigeria
Roasted or boiled groundnuts are a common snack across Nigeria.
They are affordable, tasty, and nutritious. Groundnuts provide about 1.1 mg of copper per 100 grams.
Whether you enjoy them plain, as groundnut paste, or in sauces, they are a reliable way to get this essential mineral.
3. Tiger Nuts (Aya)
Health benefits of Tiger nuts
Tiger nuts, known as aya in Hausa, are popular in the North and are often used to make the refreshing drink kunu aya.
They contain around 0.6–0.8 mg of copper per 100 grams.
Tiger nuts are also rich in fiber and healthy fats, making them a great snack for digestive and heart health.
4. Cashew Nuts
Health Benefits of Cashew Nuts
Nigeria is one of the largest producers of cashew nuts in Africa.
These nuts are not only tasty but also one of the richest sources of copper, providing about 1.9–2.2 mg per 100 grams.
