Cobalt is a hard, gray metal element that is a necessary part of Vitamin B-12. This vitamin is indispensable for the formation of red blood cells, and it also helps sustain the nervous system. Cobalt is not found in the body except in the form of this vitamin. It can do some of the same work as manganese and zinc, such as activating a number of enzymes referred to as "biochemical reaction activators" as well as substituting for zinc in certain biochemical processes. Additionally, cobalt is a component of the biotin-dependent Krebs cycle, a process that the body employs to convert sugars into energy.
Cobalt has a fundamental role in the breaking down of fats and carbohydrates, in the production of proteins, and in the transformation of folate into its active form. Further, cobalt plays an imperative role in the avoidance of demyelination, which leads to multiple sclerosis, a disorder that affects the membrane encasing the neural fibers in the brain and spinal cord. This protection helps guarantee the effective communication of nerve signals.
Insufficient consumption of cobalt in one's diet typically does not lead to a lack of the trace mineral in humans, as the highest concentration of the element is found in combination with Vitamin B12 or cobalamin. When the body does not possess enough Vitamin B12, it can result in illnesses such as Addison's anemia and macrocytic anemia. Addison's anemia is marked by a considerable decrease in red blood cells due to the body's inability to absorb Vitamin B12, which contains cobalt ions. On the other hand, macrocytic anemia is characterized by abnormally large red blood cells as a result of inadequate vitamin B12 reserves in the body. Common symptoms of cobalt deficiency manifesting as different types of anemic disorders are fatigue, tingling in extremities of the hands and feet, and disruptions to the nervous system functioning.
The amount of cobalt that is needed by an individual has not been decided yet, given that it is mainly present in the form of cobalamin, which is vitamin B12. Generally, a normal, healthy adult who takes in a nutritious diet takes in 5 to 8 mcg of cobalt daily through the foods that they consume.
The amount of cobalt that exists in food sources from animals and plants depends on the mineral deposits that are found in the water and soil from where the food resources are procured. Some of the best sources of cobalt are as follows:
1. Green leafy vegetables such as cabbage, lettuce, spinach, turnips, and kale—you could incorporate some of these delicious greens into your diet. Start with some of our favorite recipes for a kale salad. And if you also want a cobalt-rich entrée after that, why not try one of our favorite recipes involving a cabbage- Cabbage rolls!
2. Dried fruits like figs, raisins, apricots, prunes, and dates are also excellent sources of cobalt. With these dried fruits, the options are endless. But we do have to make sure that we do not binge on them, considering the most frequent vessels for dried fruits are desserts, and we do not keep our calorie count down. But if you are looking for an occasional treat, try these unusual but delicious fig scones!
3. Seafood, consisting of fish, oysters, and mussels, is a rich source of most trace elements, as we have been discussing in our series on trace elements and minerals. A flavorful seafood salad of shrimp and squid tossed with crunchy vegetables, a spicy, tangy dressing, and the sweet flavors of pineapple are just what you need to get in a lot of the recommended daily values of many trace elements. Here is one of our favorite recipes for a spicy seafood salad.
4. Animal meat produce of liver, kidneys—a lot of animal organs are very rich in minerals, most importantly liver and kidneys. In addition to being great sources of iron and protein, they also pack in other essential nutrients. Try the recipe for fried chicken liver, and you will thank us, as will your healthy, happy blood cells.
5. Staple dairy product of milk—milk, we were all told growing up, was a complete food. While that is not quite true, it is undeniable that it is packed with some excellent and essential nutrients, cobalt being one of them. If you are able to tolerate milk—as we know, only 1 in 3 Indians can actually digest milk—make a cup of milk part of your everyday routine.