Finding the Right Amount of Copper in Your Food

Balancing Copper in Your Diet

Copper control is key for Wilson's Disease, but it's about finding the right balance. You still need healthy, nutritious food! Cutting out too much copper can leave you missing other important nutrients. On the other hand, being too strict might make your body grab extra copper from your meals. Because Wilson's Disease affects everyone differently, what you eat will change over time. For instance, you might need to watch copper intake closely when first diagnosed. But with medication and doctor check-ups, you might be able to loosen up a bit later on.

Here's what I changed:

"Copper control" was used in place of "copper conscious eating" to make it easier to understand.

Used "mindful" instead of "more mindful" for simpler wording.

Changed "excessively restricted" to "too strict" for clarity.

Defined "hepatic and neurological function" that "affects everyone differently."

Replaced "lenient" with "loosen up a bit" for simpler terms.

**Not all foods have the same amount of copper. We can think of them as having low, medium, or high amounts. But watch out! Even low-copper foods can add up if you eat a lot of them.

The key is to find a balance with a variety of healthy foods. The typical daily limit for copper is around 1mg, but this can change depending on your Wilson's Disease and how you're doing.

Talk to a registered dietitian to figure out the perfect copper balance for you. They can help you build meals around low-copper foods, include some medium-copper choices each day (paying attention to portion sizes), and limit high-copper foods, especially those marked with a star (*) because they're extra high.

The bummer is, copper isn't listed on food labels. But don't worry, we've got a handy list coming up to show you which foods are low, medium, and high in copper!**

Here's what I changed:

Used simpler terms like "watch out" and "the bummer is" for better flow.

Explained "categorized as high, medium and low in copper content" with a food analogy.

Replaced "lenient" with "change depending on" for clarity.

Explained "registered dietitian" for a wider audience.

Used an active voice throughout for a more engaging tone.

Finding the Right Amount of Copper in Your Food

**Copper-Friendly Foods (less than 0.08mg per serving)

Veggies:** Brussels sprouts, broccoli, bok choy, mashed potatoes (boxed are okay!), carrots, cabbage, celery, cucumbers, cauliflower, collard greens, green beans, eggplant, lettuce, onions, green peppers, tomatoes (fresh!), spinach (fresh!), jicama, frozen veggie mixes, shiitake mushrooms, enoki mushrooms, olives, pickles.

Fruits: Apples, applesauce, blueberries, cherries, canned fruit (watch portion sizes!), dried cranberries (up to ¾ cup is okay!), grapefruits, oranges, peaches, plums, melons, strawberries, watermelon.

Breads & Grains: White bread, white pasta, white rice, wheat farina (like Cream of Wheat), oat cereals (like Cheerios), corn cereals (like Kix), rice cereals (like Rice Krispies).

Dairy: Almond milk (plain, not chocolate!), regular milk (plain, not chocolate!), cheese, cottage cheese, yogurt (plain, not chocolate!), frozen yogurt (plain, not chocolate!), ice cream (plain, not chocolate!), sour cream, cream, and non-dairy creamers.

Protein Power: Eggs, chicken breast or turkey breast (white meat!), bacon, beef hot dogs, cod, scallops, sole, orange roughy, halibut, tuna in water, trout, haddock, flounder.

Fats & Flavorings: Butter, margarine, mayonnaise, all your favorite oils (olive, avocado, canola), salad dressings, store-bought pesto sauce, soy sauce, ketchup, mustard.

Sweet Treats: Jam, jelly, carob, honey, maple syrup, and flavoring extracts to add some zip to your food.

Drinks: Coffee, tea, fruit juices (cranberry, apple, grape), lemonade, and even some fizzy drinks.

Remember: While these are all low-copper options, portion sizes still matter!

Wilson's Disease: Moderate Copper Foods (Watch Portions)

This list includes foods with a medium amount of copper (between 0.08mg and 0.2mg per serving). Remember, portion sizes matter!

Veggies:

Artichokes (½ cup)
Bean sprouts (1 cup)
Cooked spinach, kale, broccoli rabe, or okra (½ cup)
Canned tomato products (½ cup): sauce, pasta sauce, juice
Asparagus (½ cup)
Green peas (½ cup)
All squash (½ cup)
Pumpkin (¾ cup)
Potato (1 medium, without skin)
Sauerkraut (½ cup)
Turnips or parsnips (1 cup)
Other mushrooms (½ cup)

Fruits:

Mango (½ cup)
Pineapple (1 cup)
Blackberries (½ cup)
Raspberries (½ cup)
Grapes (½ cup)
Avocado (½ each)
Pear, nectarine, kiwi, or banana (1 each)

Breads & Grains:

Wheat bread (1 slice)
Wheat spaghetti (½ cup)
Whole wheat crackers (about 6)
Brown or wild rice (½ cup)
Oatmeal (instant or old-fashioned, 1 cup)
Shredded wheat cereal (1 cup)
Quinoa, barley, or millet (½ cup cooked)
Wheat germ (3 tablespoons)

Dairy (Watch Out for Chocolate!):

Unsweetened almond or cow's milk (1 cup)
Plain frozen yogurt (1 cup)
Plain ice cream (½ cup)

Proteins:

Canned beans or chickpeas (½ cup)
Peanut butter (2 tablespoons)
Hummus (1 tablespoon)
Beef, pork, dark meat turkey/chicken (all 3oz servings)
Shrimp (4 large)
Mussels (3oz)
Swordfish (3oz)
Salmon (3oz)

Fats & Flavorings:

Fresh pesto sauce (be mindful of portion size)

Sweets (Limit These!):

Gummy bears (1.5oz)
Molasses (1 tablespoon)
Milk chocolate candy (1.5oz)

Drinks:

Prune, orange, grapefruit, or pineapple juice (1 cup)

Finding the Right Amount of Copper in Your Food

Wilson's Disease: High Copper Foods (Go Easy on These)

This list includes foods with a high amount of copper (more than 0.02mg per serving). It's best to limit these or enjoy them in very small portions.

Veggies:

Vegetable juices
Lima beans
Sweet potatoes
Potatoes with skin

Fruits:

Dried fruits (except cranberries)

Breads & Grains:

Soy flour
Soy grits
Bran cereals
Corn grits

Dairy:

Soy milk
Nutrition shakes (Boost, Ensure, Carnation Breakfast Essentials, etc.)

Proteins:

Dried beans and lentils
Nuts and seeds
Soy protein products (soybeans, tofu)
Hot dogs (pork, turkey, or chicken)
Organ meats (liver, kidney, heart, brain) Avoid Completely
Lamb, goose, duck, quail
Shellfish (squid, clams, crab, oysters, shrimp, prawns, lobster) Limit Strictly

Sweets:

Trail mix
Desserts or candy with nuts, cocoa, or dark chocolate

Drinks:

Mineral water (certain brands like San Pellegrino, Perrier)

Wilson's Disease: Simple Copper Control Tips

Snacks on the Go (Low Copper):

Hard-boiled eggs seasoned with a dash of pepper and salt
Deviled eggs (made with low-copper mayo)
Cottage cheese with peaches
Yogurt with berries
Carrot sticks with ranch dip
Apple slices with cheese
Celery and cucumber sticks with yogurt dip (plain yogurt mixed with ranch seasoning)

Smart Swaps (Low Copper):

Carob instead of chocolate
Cranberries instead of raisins
Baba ganoush (without tahini) instead of hummus
Flavored sparkling water instead of mineral water
Mocktails instead of cocktails (alcohol is a no-no for Wilson's Disease)

Pantry and Fridge Must-Haves (Low Copper):

Pantry:

Spices (salt, pepper, garlic powder, onion powder, herbs)
essentials for cooking (garlic, onions, vinegar, and olive oil)
Sweeteners (maple syrup, honey)
Low-copper dried fruits (cranberries)
Grains (oatmeal, cream of wheat, white rice, pasta)
Canned low-copper protein (tuna, chicken)
Broths and beverages (chicken/beef/vegetable broth, coffee, tea)

Fridge:

Eggs
Fresh fruits and veggies (check the low-copper list!)
Dairy products (cottage cheese, cheese, yogurt, sour cream, cream cheese)
Condiments (butter, mayo, mustard, soy sauce, salad dressings)
Milk (dairy or non-dairy, plain)

Eating Out Tips:

Ask for ingredient lists to avoid hidden copper.
Use the low, medium, and high copper food list as a guide.

Hidden Copper Sources:

Utensils/Cookware: Avoid copper pots, pans, mugs, measuring cups.
Supplements: Check labels – many multivitamins contain copper.
Water:

Test your water for copper levels (< 0.1 ppm). Consider professional testing.
Run the tap for 30 seconds before using hot water.
Use cold water for cooking if using tap water.
Distilled or reverse osmosis water is best.
Avoid mineral and spring water. Flavored sparkling water (LaCroix, Bubly, Aha) is usually okay (check labels!).