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September 12, 2022

With all the talk about vitamins and minerals, it’s easy to forget trace minerals. They are just as important as any other nutrient, maybe even more so. One of these essential nutrients is cobalt. It’s a vital trace mineral found in soil, water, and some foods. The body needs cobalt to make vitamin B12, essential for red blood cell production and nervous system function. A lack of cobalt can lead to anemia and other health problems.

While you don’t need a lot of cobalt, it’s still important to ensure you get enough. The best way to do this is by eating cobalt-rich foods. Here are some of the best foods to eat if you want to up your intake of this important nutrient.

1. Seafood

Seafood is one of the best sources of cobalt. The body needs to create vitamin B12. Vitamin B12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis. The recommended daily intake (RDI) of cobalt is 0.11-0.30 mg for adults.

2. Beef And Pork

Beef and pork are also considered the best source of cobalt. One 3-ounce (85-gram) serving of roasted beef provides 0.27 mg of cobalt, while one 3-ounce (85-gram) serving of roasted pork provides 0.24 mg. Both beef and pork are excellent sources of protein, B vitamins, and minerals such as iron and zinc.

3. Organ Meats

Organ meats are an excellent source of cobalt. One 3-ounce (85-gram) serving of liver provides 0.32 mg of cobalt, while one 3-ounce (85-gram) serving of kidney provides 0.28 mg. Organ meats are also a good source of protein, B vitamins, iron, and other minerals.

4. Green Leafy Vegetables

Leafy green vegetables also serve as the major component to fulfill the needs of cobalt in the human body. One cup (30 grams) of cooked kale provides 0.18 mg of cobalt, while one cup (30 grams) of cooked spinach provides 0.16 mg. You can also get vitamin C, folate, and other minerals with veggies.

cobalt rich foods

5. Fruits And Fruit Juices

Fruits and fruit juices are good sources of cobalt. A cup (240 ml) of grapefruit juice provides 0.21 mg of cobalt, while one cup (165 grams) of mashed bananas provides 0.10 mg. Also, get a punch of vitamins, minerals, and antioxidants with juices.

6. Eggs, Nuts, And Seeds

Eggs are also a vital source of cobalt. One large egg provides 0.06 mg of cobalt. Nuts and seeds are also essential to fulfill the needs of cobalt. One ounce (28 grams) of sunflower seeds provides 0.07 mg of cobalt, while one ounce (28 grams) of pumpkin seeds provides 0.05 mg.

7. Dairy Products

Dairy products are also everyday materials to benefit your health and complete cobalt needs. One cup (240 ml) of milk provides 0.09 mg of cobalt, while one ounce (28 grams) of cheddar cheese provides 0.04 mg (9). They are also a good source of protein, calcium, and other minerals.

cobalt foods

8. Legumes And Grains

Legumes are a good source of cobalt. One cup (198 grams) of cooked black beans provides 0.077 mg of cobalt, while one cup (172 grams) of cooked lentils provides 0.064 mg (10). Also, a cup (165 grams) of cooked quinoa provides 0.05 mg of cobalt, while one cup (190 grams) of cooked brown rice provides 0.04 mg.

Benefit Of Cobalt in the Human Body

Cobalt is an essential trace mineral required for the proper functioning of several enzymes in the body. It is found in food sources such as meat, poultry, fish, and vegetables. It is also available in supplement form. It has several important roles in the body, including:

  • This essential mineral helps the thyroid gland produce hormones that regulate metabolism, and it’s also necessary for the proper function of several other key organs and systems in the body.
  • Cobalt is necessary for absorbing vitamin B12, essential for good health. Vitamin B12 helps to produce healthy red blood cells and keeps your nervous system functioning properly.
  • It is important for immune system function. It helps the body to produce white blood cells, which are essential for fighting infection.
  • Cobalt also helps reduce inflammation, which can benefit people suffering from conditions like arthritis.
  • It is involved in the regulation of cell growth and metabolism. It helps to control the production of enzymes and hormones, which are essential for healthy functioning.


1. What Nutrients Does Cobalt Contain?

Cobalt is a mineral that is found in various food items. The body needs to maintain a proper level of this mineral, as it helps with the metabolism and the production of red blood cells. A lack of cobalt can lead to anemia, so be sure to add cobalt-rich foods to your diet.

2. How Much Cobalt Do I Need per Day?

The recommended daily intake for cobalt is 0.11-0.30 mg for adults. However, this amount may vary depending on age, gender, and health condition.

3. What Are the Symptoms of Cobalt Deficiency?

Cobalt deficiency can lead to anemia and other problems such as fatigue, weakness, shortness of breath, and pale skin. You must speak with your doctor if you think you are deficient in cobalt.

4. Are There Any Risks Associated with Cobalt Supplements?

While cobalt supplements are generally safe, taking too much of this mineral can lead to toxicity. Symptoms of cobalt toxicity include vomiting, diarrhea, headache, and dizziness. Speaking with your doctor before taking any supplements is important, as too much cobalt is also not good.

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