Minerals Guide – COBALT

Cobalt-rich Foods

Cobalt (symbol Co) is a mineral that is essential for the proper functioning of the human body. For example, the mineral cobalt is necessary to produce red blood cells and maintain nerve function. While cobalt deficiency is rare, consuming foods rich in this mineral is still essential.

What is Cobalt?

Cobalt is a gray metal in the soil and always appears in nature in association with nickel and usually also with arsenic. In industry, the most important cobalt minerals are smaltite (CoAs₂) and cobaltite (CoAsS). However, the chief technical sources of cobalt are residues called speisses, obtained in the smelting of arsenic ores of nickel, copper, and lead.

The Element

The element cobalt (not the mineral, Co²⁺) is a bluish-white ferromagnetic metal (a magnet attracts it) that is converted to cobalt oxide, CoO, when in contact with atmospheric oxygen. Plants take up the metal and convert it into the cobalt mineral, Co²⁺, which has absolutely no connection with arsenic or any other heavy metal because the ion’s chemical and electrical properties are entirely different from that of the metal.

Plant-derived Cobalt

Plant-derived ionic cobalt is an important trace mineral required by the body because it is a part of vitamin B12 called cobalamin. Only tiny amounts of cobalt are needed, so the RDA (Recommended Dietary Allowance) for daily intake hasn’t been established. However, the average adult needs 5 to 8 mcg of cobalt per day, obtained from various foods.

Cobalt’s Function in the Body

Cobalt is essential for red blood cell synthesis and the optimal working of the nervous system. It is also needed in energy metabolism, thyroid hormone regulation [1], and cellular iron absorption. It’s also essential for the immune system to prevent infections. Cobalt also participates in fat and carbohydrate metabolism, as well as the building of proteins. In the nervous system, the mineral prevents demyelination, which can lead to multiple sclerosis.

5 Cobalt-Rich Foods

We can only get cobalt from the plants that uptake the mineral from the soil they grow in or from the animals that eat these plants. Here are five delicious cobalt-rich foods that can help you meet your daily needs:

Shellfish, such as clams, oysters, and mussels, are excellent cobalt-rich foods. A 3-ounce serving of cooked clams contains more than the daily recommended intake of cobalt. Not only are shellfish rich in cobalt, but they also provide other important minerals such as iron and zinc. Be sure to cook them thoroughly to avoid any potential foodborne illnesses.
Beef liver is one of the cobalt-rich foods, as well as other essential nutrients like vitamin A, iron, and B vitamins. A 3-ounce serving of cooked beef liver contains about 70 percent of the daily recommended intake of cobalt. While some people don’t like the taste of liver, it can be prepared in a variety of ways, such as sautéed with onions or added to a pâté. Be sure to choose high-quality, grass-fed beef liver to ensure the best nutritional value.
Spinach is a leafy green packed with nutrients, including cobalt, so it is one of the cobalt-rich foods. A cup of cooked spinach contains about 6 percent of the daily recommended intake of cobalt. Although that’s not much, spinach is also a good source of iron, vitamin A, and vitamin C. It can be enjoyed raw in salads, sautéed as a side dish, or blended into smoothies for a nutritious boost.
A cup of lentils provides about a fifth of the daily recommended intake of cobalt. They are also high in protein, fiber, and other important nutrients like iron and folate. Lentils can be used in a variety of dishes, from soups and stews to salads and veggie burgers. Add them to your diet for a nutritious boost.
Dark chocolate is not only a delicious treat but it is also a one of the cobalt-rich foods. Dark chocolate is also rich in antioxidants and linked to numerous health benefits, including improved heart health and brain function. So go ahead and indulge in some dark chocolate guilt-free, knowing that it’s not only delicious but also good for you.

Are Eggs Cobalt-Rich Foods?

According to the ScienceDirect website [1], technicians have developed a new analytical method for the determination of cobalt at trace levels in egg yolk and Vitamin B12. The results were found in the range of 105–114% with 0.30–7.6 standard deviation values (n = 3). Does that mean anything? It probably does to some people, but to the layman, it’s gibberish. Nevertheless, it shows how difficult it is to analyze trace mineral concentrations.

Cobalt Deficiency

As cobalt is still present in most farm soils, most of us get enough of it through the above foods and others, such as kidney meat, cabbage, lettuce, kale, and dried fruits. Therefore, cobalt deficiency usually does not occur in humans.

Sizzling Minerals

The test results on a Sizzling Minerals sample show that each wafer contains 92.8 mcg of cobalt, or ten times more than the estimated RDA. So, if you don’t like the above foods, you can get more than your cobalt daily requirement with this refreshing fizzy drink – plus at least another 74 minerals!

Resources: 1. science direct

Synonymous terms: cobalt rich foods; foods rich in cobalt

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