Zinc aids in cellular and immune functioning and growth and development. Cobalt enters the body in the form of vitamin B-12, present in most animal products, and aids in the production of red blood cells. Cobalt serves similar functions as zinc and can replace zinc in various enzymatic processes. While no recommended dietary allowance is established for cobalt, the recommended daily allowance for zinc is 11 mg for men and 8 mg for women with the upper limit set at 40 mg, according to Linus Pauling Institute. Consuming at least 2.8 µg of vitamin B-12 daily can ensure you are ingesting enough cobalt.
Shellfish
One of the best sources of zinc and vitamin B-12 is shellfish. Six medium-sized oysters, the richest source of zinc, contain 76.3 mg of zinc and 30 µg of vitamin B-12, according to Linus Pauling Institute and University of Florida. A 3-oz. serving of crab contains 4.7 mg of zinc and 8.8 µg of vitamin B-12. Other shellfish rich in zinc and vitamin B-12 include shrimp, clams, mussels and lobster.
Poultry and Red Meat
Poultry is excellent sources of zinc and vitamin B-12. A 3-oz. serving of dark-meat chicken and turkey contains 1.8 and 3.8 mg of zinc, respectively, and 0.3 µg of vitamin B-12, according to Linus Pauling Institute. Red meats, such as beef and pork, provide significant quantities of zinc and vitamin B-12. A 3-oz. serving of beef provides 6 mg of zinc and 2.1 µg of vitamin B-12, while a 3-oz. serving of pork contains 2.2 mg of zinc and 0.51 µg of vitamin B-12.
Dairy Products
Dairy products provide adequate quantities of zinc and vitamin B-12. Certain cheeses, such as ricotta, Swiss, cheddar, brie and gouda, are rich in zinc, as well as vitamin B-12. One ounce of cheddar cheese provides 0.9 mg of zinc and 0.24 µg of vitamin B-12. One cup, or 8 oz., of fruit yogurt contains 1.8 mg of zinc and 1.3 µg of vitamin B-12. One cup of milk includes 1.8 mg of zinc and 0.9 µg of vitamin B-12, according to Linus Pauling Institute.
Eggs
Eggs are an animal byproduct, which indicates the presence of vitamin B-12. One cooked egg contains 0.5 µg of vitamin B-12, according to Northwestern University. Additionally, eggs provide significant quantities of zinc. One large, raw egg provides 2.7 mg of zinc and 3.13 µg of vitamin B-12, according to the University of Rochester Medical Center.
References
- Linus Pauling Institute at Oregon State University; Zinc; Jane Higdon; December 2008
- University of Utah: Cobalt
- Linus Pauling Institute at Oregon State University; Vitamin B12; August 2007
- University of Florida; Facts about Vitamin B12; Linda Bobroff; January 2008
- Northwestern University: Vitamin B12
- University of Rochester Medical Center: Nutrition Facts
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