Molybdenum: Food Sources, Benefits & Importance

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.