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Foods high in cobalt help the body to absorb and process vitamin B12. This nutrient is beneficial to the body’s red blood cells and keeps nerves healthy. 

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Aside from that, cobalt boosts the immune system by stimulating activities of the white blood cells to prevent infections. 

Currently, there is no recommended dietary allowance for cobalt. It is thought that the average intake for an adult is between 5-8mcg a day.

So what foods are high in cobalt and what are their benefits? You may be surprised by our findings! Read on to find out more. 





Chocolate

Chocolate is a food high in cobalt

Finally, a treat we can enjoy without feeling too guilty! Chocolate lovers will be happy to know that this sweet treat is a great way to get your daily amount of cobalt. Dark chocolate is an excellent source of cobalt and antioxidants. 

Cheese

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The list gets better and better! This popular dairy product may not seem nutritious at all, but in fact, you can receive your daily amount of cobalt in 200 grams of cheese. So the next time you are layering your homemade lasagne with generous helping, remind yourself it’s for health reasons! 

Rice

This staple Asian dish is an excellent source of cobalt and contains up to 0.010mcg a portion. Rice is a great alternative to bread if you are trying to cut down on your carb intake. Brown rice in particular is good for weight loss. 

Figs

Not only do figs contain cobalt, but they also help promote digestion and lower the risk of cancer. Figs can be eaten alone or baked in sweet dishes. 

Fish

Plate Meal Fish Dish Seafood Food Salmon

We all know that fish is a source of Omega 3 and contains fatty acids that promote healthy brain activity. Fish is also a good source of protein and, more importantly, cobalt. Shellfish and crustaceans have good levels of cobalt as the fish absorb the mineral through the seawater. 

Meat

Cobalt can be found in organs such as the pancreas and the liver. This is also true in animals, so eating meat such as pork liver is a good source of cobalt. Although not as appealing, offal also offers the same benefit. Red meat in general is rich in cobalt, so a diet with plenty of red meat is recommended if you are trying to up your cobalt intake. 

Green Vegetables

Green vegetables such as broccoli, kale, green beans, and spinach are all excellent sources of iron that prevent inflammatory diseases and improve general energy and focus. A meal including red meat, rice, and green vegetables is rich in protein, iron, and carbohydrates, as well as cobalt. Other vegetables that are rich in cobalt include potatoes, onions, garlic, cucumber, and radishes. 

Nuts

Walnuts Natural Organic Nuts Health Walnut Seeds

Unsalted nuts are a great way to provide the body with healthy fats and cobalt. You can experiment with different tastes such as roasting almonds, chopping up cashews to sprinkle over salads, and eating a handful of brazil nuts as a mid-morning snack. Nuts help to lower the risk of heart disease and promote healthy brain activity. 

Whole Grain Cereals

Whole grain cereals are packed with nutrients, fiber, and cobalt. Adding whole grains to your diet is a great way to reduce the risk of obesity, reduce inflammation and support a healthy digestive system. 

Butter

Another ‘naughty’ item that we can’t seem to part ways with is butter. We are usually warned to steer clear of butter and any foods that contain it. However, butter contains a good amount of cobalt and can be used in several ways. Spread it on toast, mix into cake ingredients, or use it to fry your morning eggs.

Fruits

Berries contain levels of cobalt, such as strawberries and cranberries. Other recommended fruits include grapes, apricots, and pears.

Other Health Benefits Of Cobalt 

Now we have discussed what types of food contain cobalt, let’s check out the other health benefits it has to offer. 

Fights against cancer cells

A 2020 study found cobalt useful in the prevention of cancer when used in specific treatments, including stem cell delivery and phototherapy. Cobalt therapy is used to treat cancer by aiming gamma rays at cells using a cobalt machine. It produces rays that destroy cancerous cells found in the brain, neck, and vital blood vessels. 

Reduces Cholesterol Levels

An intake of cobalt is thought to decrease levels of cholesterol which prevents the risk of heart-related diseases and maintains a healthy cardiovascular system. One study performed on rats found that cobalt helped reduce cerebral cortical cholesterol levels.

Promotes Heart Health

Cobalt found in foods such as whole grains aid heart health by supporting the vascular functions of the heart. Having a healthy heart is essential in protecting all other parts of the human body. 

Aids Absorption Of Other Minerals 

Cobalt helps the body to absorb other minerals and nutrients that are digested from other foods. It is beneficial in the absorption of iron which is a vital nutrient needed by all. 

Cobalt Deficiency

The human body contains around 1-2mg of cobalt. While this is only a tiny amount, it is important to make sure you provide your body with foods rich in cobalt to prevent the following problems from arising. 

A deficiency in cobalt can lead to:

  • Chronic fatigue
  • Longer healing process when injured
  • Feeling ‘foggy’ or weak

A loss of cobalt levels could be due to:

  • Heavy blood loss
  • Vitamin B12 deficiency
  • Poor gut health or gastrointestinal infections

Mineral supplements can assist in the healthy functioning of organs. A depletion in cobalt is rare. but can lead to anemia and decreased thyroid functions. On the other hand, too much cobalt can affect the nervous system and affect the arterial walls. 

Final Thoughts

Cobalt is an essential trace mineral that holds many benefits for the human body. It helps boost the immune system, increases the production of red blood cells, and helps prevent infections. 

It is apparent in a number of popular everyday food items. Some are tastier than others! It is important to make sure your cobalt levels do not become too low as it can lead to extreme fatigue, which can begin to affect everyday activities.

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