Uncovering the Best Kept Secrets: 10 Unknown Copper-Rich Vegetarian Foods for Healthy Skin and Hair

Pat Pointer
May 9, 2025
3 min read

Copper is an essential trace mineral that plays a crucial role in keeping your skin and hair healthy. As a powerful antioxidant, copper helps combat free radicals, which can harm cells and accelerate aging. Additionally, it supports the production of collagen and elastin, the proteins responsible for maintaining skin elasticity and hair strength. If you follow a vegetarian diet, you might be surprised to learn about the many copper-rich foods you can include for optimal health. In this post, we will focus on ten lesser-known vegetarian foods that are high in copper and great for your skin and hair.

1. Tahini

Tahini is made from ground sesame seeds and adds a rich, nutty flavor to dishes. Just two tablespoons of tahini provide over 25% of the daily recommended intake of copper, making it a fantastic addition to your meals. Use tahini in dressings, hummus, or even smoothies for a creamy texture and a nutritional boost.

2. Chia Seeds

Chia seeds are well-known for their omega-3 fatty acid and fiber content, but they also hold a hidden treasure: copper. In just one ounce, you'll get approximately 15% of your daily copper needs. These little seeds are easy to incorporate into your diet—sprinkle them on oatmeal, blend them into smoothies, or add them to yogurt for an extra health kick.

3. Lentils

Lentils are a powerhouse of protein and fiber, and they are also rich in copper. A half-cup serving of cooked lentils gives you around 15% of your daily copper intake. They come in various colors, including green, brown, and red, and can be utilized in soups, stews, or salads, making for a hearty, healthful meal option. For example, a lentil soup can provide nourishment and warmth on a chilly day while also supporting your skin and hair.

4. Quinoa

Quinoa has taken the health food world by storm, and for good reason. One cup of cooked quinoa provides about 18% of the recommended daily copper intake. This versatile grain can be used as a base for salads, pilafs, or breakfast bowls. For instance, consider a quinoa salad made with black beans, corn, and fresh veggies for a colorful, copper-rich meal.

5. Dark Chocolate

Great news for chocolate enthusiasts! Dark chocolate is not only delicious but also rich in copper. One ounce of dark chocolate (70% to 85% cocoa) supplies around 20% of your daily copper needs. Just remember to enjoy it in moderation. Pairing it with a handful of nuts can provide healthy fats along with the copper benefits.

6. Mushrooms

Certain mushrooms, especially shiitake and maitake, boast impressive copper content. A serving of cooked shiitake mushrooms can provide up to 18% of your daily copper intake. Enjoy them sautéed, in stir-fries, or as a delicious pizza topping. For example, a hearty mushroom risotto can be both satisfying and good for your skin.

7. Sweet Potatoes

Sweet potatoes are not only tasty, but they are also a great source of vital nutrients, including copper. A medium sweet potato can deliver more than 10% of your daily copper requirements. Try them mashed, baked, or roasted for a comforting side dish or main course that enhances your meals with flavor and nutrition.

8. Avocado

With their creamy texture and rich nutritional profile, avocados have gained popularity for good reason. One medium avocado contains around 20% of the recommended daily intake of copper. Incorporate avocados into salads, spread them on toast, or blend them into smoothies to enjoy their health benefits.

9. Butternut Squash

Butternut squash provides a wealth of antioxidants and is also a source of copper. One cup of cubed and cooked butternut squash offers about 11% of your daily copper needs. This versatile vegetable can be roasted, pureed for soups, or added to casseroles to enhance both sweetness and nutritional value.

10. Spinach

Spinach is celebrated for its abundant vitamins and minerals, copper included. One cup of cooked spinach delivers a whopping 40% of the recommended daily intake of copper. Think about adding spinach to your salads, smoothies, or as a side dish. A simple sauté with garlic can elevate spinach while maximizing its health benefits.

Nourishing Your Skin and Hair

Incorporating copper-rich foods into your vegetarian diet can make a noticeable difference in your skin and hair health. With options like tahini, chia seeds, lentils, and dark chocolate, enhancing your meals becomes easy and delicious. By making intentional food choices, you will not only support your overall well-being but also promote a more radiant and youthful appearance. Start discovering these lesser-known copper-rich foods today, and witness the positive impact they can have on your health and beauty routine!

Please remember to consult with your primary care doctor before adding to or changing your diet to ensure you are getting what is best for you.