Copper

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Healthy Foods Info

Chromium contents of selected foods in Micrograms (ug) per 31/2 oz (100g)
No RDA but we need a least 200 ug per day

Yeast, Brewer's	112	Green Peppers	19	Carrots	9
Liver, Calfs	55	Apple	14	Navy Beans, Dry	8
Whole Wheat Bread	42	Butter	13	Orange	5
wheat Bran	38	Parsnips	13	Blueberries	5
Rye Bread	30	Cornmeal	12	Green Beans	4
Potatoes	24	Banana	10	Cabbage	4
Wheat Germ	23	Spinach	10

Copper Content of Selected foods in Milligrams (mg) per 31/2 oz (100g)
RDA recommends 2 mg

Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.

Brazil Nuts	2.3	Butter	0.4	Corn Oil	0.2
Almonds	1.4	Rye Grain	0.4	Ginger Root	0.2
Hazel Nuts	1.3	Barley	0.4	Molasses	0.2
Walnuts	1.3	Olive Oil	0.3	Turnips	0.2
Pecans	1.3	Carrot	0.3	Green Peas	0.1
Split Peas, Dry	1.2	Coconut	0.3	Papaya	0.1
Buckwheat	0.8	Garlic	0.3	Apple	0.1
Peanuts	0.8	Millet	0.2
Sunflower Oil	0.5	Whole Wheat	0.2

Vitamin E

Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.

USDA	Men 10 mg/ Women 8mg/day
Major Foods	corn oil,	soy and sun flower oil	chocolate covered almonds	Wheat germ,
Minor foods	Wheat germ,	chocolate covered almonds,	soy and sun flower oil	corn oil,