Food Sources of Molybdenum

Molybdenum is an essential nutrient present in many food sources, most notably plant-based foods. Although most people consume this nutrient every day, many are unfamiliar with the name and the role of this vital element.

Function

Molybdenum is necessary for certain enzyme activity in the body; it is believed to be involved in the metabolism of iron, fats and carbohydrates, protein synthesis and the formation of uric acid.

Importance

There is evidence that molybdenum plays a role in the prevention of gastroesophageal cancer, anemia, tooth decay and sexual impotence.

Intake

The Recommended Dietary Allowance for molybdenum is 43 mcg for adolescents ages 14 to 18 and 45 mcg for adults 19 and over.

Sources

The exact molybdenum content of a food depends on the soil where it was grown. The best sources of molybdenum are beans, peas and lentils; other good sources include milk, almonds, peanuts, eggs, seeds, chestnuts, tomatoes, yogurt, liver and carrots.

Deficiency

According to the Linus Pauling Institute at Oregon State University, most Americans consume well over the Recommended Dietary Allowance for molybdenum, so deficiency is rarely a concern.

References

• Oregon State University
• Northwestern University
• Healthy Vitamin Choice