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What Foods Have Zinc and Cobalt in Them?

by
author image Suzanne Allen
Suzanne Allen has been writing since 2004, with work published in "Eating for Longevity" and "Journal of Health Psychology." She is a certified group wellness instructor and personal trainer. Allen holds a Bachelor of Arts in communication and information sciences, a Bachelor of Arts in psychology and a Master of Arts in clinical psychology.
What Foods Have Zinc and Cobalt in Them?
Oysters for sale at a market. Photo Credit Mariakarabella/iStock/Getty Images

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.

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