Facts on Molybdenum and Foods that Provide It

Facts on Molybdenum and Foods that Provide It


You can take supplements to ensure you are getting good amounts of molybdenum daily. Or you may simply include grains, legumes and nuts in your diet as these are the top food sources of the mineral.

So what roles does molybdenum play for the maintenance of good health? You actually need only trace amounts of this mineral. Experts say that molybdenum is important because it is a component of enzymes responsible for the conversion of carbohydrates, protein and fats to energy. It is also believed to have superb antioxidant properties that may help prevent cancer because it shields healthy cells from compounds known to cause the dreaded killer disease.

Molybdenum is important for the proper functioning of both your brain and kidneys. Studies have shown that the mineral also helps ward off autoimmune diseases as well as inflammation that may lead to a host of various other health issues such as diabetes, obesity, osteoporosis, arthritis and cancer.

According to the latest information provided by the experts, children 1 to 3 years old should have 17 mcg of molybdenum per day. Those who are between 4 and 8 years of age require 22 mcg of it. Kids aged 9 to 13 years old should consume 34 mcg of molybdenum daily. 14 to 18 year-old individuals require 43 mcg of it everyday. Those who are 19 years of age and older should have 45 mcg daily of the mineral. Pregnant and lactating women need to consume a daily total of 50 mcg of molybdenum.

You really don’t have to pop a supplement in your mouth to ensure that you get your daily requirement of molybdenum. Usually, including molybdenum-rich foods in your everyday diet is good enough. The following are some excellent sources of this mineral:

  • Lentils – A cup of lentils provides as much as 330% of your daily requirement of molybdenum! The same serving also supplies your body with loads of protein, fiber, potassium, zinc, niacin, calcium and vitamin K.
  • Kidney beans – Packed with nutrients like protein, vitamin B1, iron, magnesium, potassium, manganese and phosphorous, a 1-cup serving of kidney beans supplies your body with 132.75 mcg of molybdenum.
  • Soybeans – It’s no secret that soybeans are one of the top sources of protein for vegetarians as well as those who wish to reduce their intake of saturated fats. But did you know that soybeans are superb sources of molybdenum too? You are getting as much as 129 mcg of the said mineral in every cup.
  • Garbanzo beans – Apparently, some of the best sources of molybdenum are beans. Adding a cup of pinto beans to your diet allows you to enjoy 128.25 mcg of molybdenum.
  • Oatmeal – A 1/4-cup serving of this staple breakfast and snack food yields 64% of your daily requirement of molybdenum. Plus, it also packs a lot of protein, fiber, phosphorous, zinc and selenium.
  • Tomatoes – Everyone knows that tomatoes are great sources of vitamin C and cancer-fighting lycopene. A cup of them also provides 20% of your recommended daily intake of molybdenum.
  • Cucumber – This other good source of vitamin C contains 5.20 mcg of molybdenum in every cup.
  • Barley – Experts say that a 1/3-cup serving of barley yields 26.99 mcg of molybdenum. It is also rich in copper, selenium, manganese, chromium, magnesium and, of course, fiber.
  • Nuts – Almonds, peanuts, walnuts and the rest of the gang are also excellent sources of molybdenum. They also supply your body with protein and healthy fats.