Functions and dietary sources of cobalt

When we talk about nutrition, we often focus on macronutrients such as proteins, carbohydrates and fats, as well as the more familiar micronutrients such as vitamins and minerals. However, there are some lesser known but equally essential nutrients for the functioning of the human body, and cobalt is one of them.

In this session, we will explore the functions and dietary sources of cobalt, and why it is important for maintaining optimal health.

Cobalt: A Vital Mineral

Cobalt is a mineral found in small amounts in the human body and in a variety of foods. Although it is needed in very small amounts, it is crucial for the proper functioning of certain biological processes.

Key Functions of Cobalt

Although not as frequently discussed as other nutrients, cobalt serves several key functions in the human body:

• Component of Vitamin B12: Cobalt is a key component of vitamin B12, also known as cobalamin. Vitamin B12 is essential for red blood cell production, DNA synthesis, maintenance of the nervous system, and metabolization of fatty acids and amino acids.

• Energy Production: Vitamin B12, which contains cobalt, plays a vital role in the conversion of food into energy. It helps release energy stored in food and converts it into a usable form for the body.

• Neurological Function: Vitamin B12 is essential for the proper functioning of the nervous system. Lack of vitamin B12 can lead to neurological problems, such as numbness, weakness and cognitive difficulties.

• Red Blood Cell Formation: Cobalt is essential for the production of red blood cells, which are responsible for transporting oxygen throughout the body. Lack of cobalt can result in anemia.

Cobalt Needs and Deficiency

The human body only needs extremely small amounts of cobalt to stay healthy, and usually obtains it through diet. Cobalt deficiency is extremely rare in the general population due to its widespread availability in foods.

The main concern regarding cobalt is related to vitamin B12 deficiency, as this vitamin contains cobalt. A deficiency of vitamin B12 can have serious health consequences, including anemia, neurological problems, and extreme fatigue.

Food Sources of Cobalt

Cobalt is found in a variety of foods, especially those containing vitamin B12. Some rich food sources of cobalt include:Animal products: Lean meats, fish, eggs and dairy products are excellent sources of vitamin B12 and, therefore, cobalt.

Fortified foods: Some processed foods, such as cereals and plant-based milks, are fortified with vitamin B12, making them useful sources of cobalt for people following vegetarian or vegan diets.

Seafood: Fish and shellfish, such as salmon and clams, are especially rich in vitamin B12 and cobalt.

Tips for a Balanced Intake of Cobalt

To maintain a balanced intake of cobalt and vitamin B12, consider these tips:

• Eat foods rich in vitamin B12: Regularly include foods rich in vitamin B12 in your diet, such as lean meat, fish, eggs, and dairy products.

• Consult a health professional: If you follow a vegetarian or vegan diet, talk to a health professional about taking vitamin B12 supplements or consuming fortified foods.

• Limit alcohol consumption: Excessive alcohol consumption can hinder vitamin B12 absorption. If you drink alcohol, do so in moderation.