Cobalt-rich foods

When considering a diet in terms of nutrients, rarely does anyone recall cobalt. They rarely talk about this element when it comes to the top list of trace elements important to health. Although in fact this mineral brings a lot of benefits to the body. And learning more about the role of elements such as cobalt (Co), sometimes you have to rethink your idea of ​​proper nutrition and the list of the most important substances for humans.

Body functions

Cobalt is included in the list of trace elements necessary for humans in microdoses. Absorbed at the level of the gastrointestinal tract. In an adult's body, an average of up to 2 milligrams of nutrient is stored. Mostly Co stocks are concentrated in red blood cells, plasma, liver (most), kidneys, spleen and pancreas. Also included in the composition of hair, adipose tissue, lymph nodes. It is excreted in the urine and feces.

The benefits of this nutrient are as great as those of vitamin B12. Any signs of anemia? The highest time to recall a chemical element called cobalt. He, being part of B12, excellently fights against anemia. In addition, it promotes the absorption of iron, which is an important nutrient necessary for maintaining health. The advantages of cobalt include the ability to strengthen the cardiovascular system. It is important for the proper functioning of the thyroid gland - it is a necessary component for the production of the hormone thyroxine. Strengthens the immune system, promotes bone health. Extremely useful for chronic fatigue, digestive and nervous system disorders. Effective in the treatment of muscles. It is used for certain types of cancer (artificial isotope cobalt-60).

Shortage and oversupply

Cobalt poisoning is possible if high doses of an inorganic chemical element enter the body.

Simply put, micro-doses derived from food cannot overdose.

Different symptoms indicate that the body suffers from the toxic effects of cobalt. Among the most common:

  • thyroid dysfunction;
  • too high production of red blood cells, which leads to a thickening of the blood.

In addition, an increased excess of Co causes a violation of activity in bone marrow cells, and prevents the absorption of iodine (which is fraught with the development of goiter and hypothyroidism).

An overdose of cobalt causes:

  • dermatitis;
  • diseases of the respiratory system (when ingested cobalt in the form of a powder);
  • heart diseases;
  • impaired fertility in men.

If it so happens that excess cobalt has accumulated in the body, it will help to remove them:

  • rice
  • oatmeal broth;
  • sesame;
  • juniper;
  • decoctions of chamomile, rosehip, calendula, coriander, sea buckthorn;
  • vegetables and fruits containing pectin.

Co deficiency is not such a big problem, provided that the body receives the necessary portions of B12. It is more difficult to provide adequate standards for vitamin B12 and cobalt for vegetarians, since plant foods are not able to supply enough of these beneficial substances.

In addition, there is an opinion that the absorption activity of B12 depends on the level of Co in the body. With a lack of micronutrient, there is reason to fear a decrease in vitamin levels. A deficiency of both substances is, as a rule, anemia and impaired functioning of the nervous system.

Symptoms may indicate a deficiency of cobalt:

  • weakness in the arms and legs;
  • bleeding gums;
  • loss of appetite and weight;
  • nausea;
  • pallor of lips, gums, tongue;
  • headaches;
  • confusion.

Recommended Standards

The daily needs of the body in Co are quite low, and while maintaining vitamin B12 at the proper level, there is no need to additionally saturate yourself with cobalt.

According to the recommendations of nutritionists, the daily requirement of an adult in this micronutrient is no more than 5-8 micrograms (ideally, from 0.1 to 2.4 micrograms per day). A dose in excess of 30 mg is considered lethal. It is especially important for bodybuilders, people diagnosed with anorexia or bulimia, as well as after serious injuries, burns, to monitor the level of Co in the blood carefully.

Cobalt and Vitamin B12

There is a close relationship between cobalt and vitamin B12, on which the proper functioning of the body depends on a significant measure. It is known that it is precisely the substances of group B that affect the functioning of the nervous system, metabolic processes, and the functioning of many organs. The scientific name B12 is cobalamin, which already suggests the connection of this vitamin with cobalt. Indeed, Co, like no other substance, helps the body get the most out of B12. In particular, it contributes to more efficient production of red blood cells and the functioning of nerve cells.

Cobalt and Vitamin C

Cobalt and ascorbic acid are one of the most beneficial combinations for the body, as it significantly increases the absorption of vitamin C.

Ascorbic deficiency is known to cause scurvy, baldness, and decreased immunity. Would you like your body to get as much vitamin as possible from citrus fruits, herbs and other products rich in ascorbic acid? Take care that the body does not lack cobalt.

Cobalt in products

The amount of cobalt in food directly depends on the territory where the vegetables were grown, in particular, on the amount of trace elements in the soil. As for ruminants, the bacteria inherent in their bodies can transform cobalt salts into vitamin B12.

The activity and functions of Co are essentially similar to vitamin B12, which means that cobalt plays an important role in the process of erythropoiesis - the production of red blood cells. Also, products containing natural Co contribute to the accumulation of ascorbic acid, retinol, nacin and phylloquinones in the body.

The body replenishes cobalt reserves mainly through vitamin B12. Significant reserves of this micro-substance are in meat, liver, kidneys, shellfish, oysters and milk. But still, the best supplier of Co is ocean fish and seafood. Vegetarians should draw this nutrient from legumes, spinach, cabbage, lettuce, beets, and greens. When choosing healthy fruits, it is better to give preference to figs. This fruit is especially useful for those who need to quickly restore cobalt balance. Substances are also stored in cereals rich in vitamin B12. True, according to biologists, the body absorbs only a fifth of the obtained cobalt, the rest is excreted.

Modern pharmacology offers Co in the form of mineral supplements and in multivitamin complexes. Cobalt and B12 are available as injections for patients with severe anemia.

When composing a menu of products containing cobalt, it is important to supplement the diet with foods rich in copper and manganese. Such a food mix will protect against early aging and the appearance of gray hair. For this, legumes (beans, green peas), fish (sardines, sea bass, pike, mackerel, flounder, cod), seafood (squid, oysters), vegetables (green leafy, potatoes, beets), meat (lamb, beef, bird). From drinks, it is better to give preference to cocoa, green tea, milk. As a cobalt-containing dessert, strawberries are perfect.

Micronutrient-rich foods
Product Name (100g)Cobalt content (mcg)
Seafood and fish
Perch (marine)30
Horse mackerel20
Cod liver35
A heart12
Milk products
Sour cream0,3
Wild strawberry4
Wheat groats8,3
Barley porridge2,1
The drinks

Sample menu for replenishing cobalt in the body

Option 1

Breakfast: eggs (fried or soft-boiled); a slice of whole grain bread with butter; cocoa.

Lunch: vegetable soup; baked fish; rice a fresh vegetable salad.

Dinner: braised liver; mashed potatoes.

Before going to bed: a glass of kefir / yogurt / yogurt.

Option 2

Breakfast: Hercules / Rice porridge with fruits; tea.

Lunch: pea soup; stewed rabbit; buckwheat; vegetable salad.

Dinner: fried hake (any other fish); stewed cabbage with carrots and tomatoes; fresh juice.

Before going to bed: a handful of berries.

When caring for replenishment of cobalt reserves, it is worth remembering that the full assimilation of the micro-matter is possible in combination with manganese and B12-vitamin. Therefore, it is important to supplement the menu for the week with fruits, berries, sour milk. A high concentration of useful elements is in blueberries, currants, lingonberries, raspberries, cranberries, plums, bananas, figs, prunes, lemons, as well as in dark-colored honey.

Watch the video: Cobalt is an essential element for soil and human health (January 2020).