What does it do?
Molybdenum is a mineral that serves as a part of several key enzymes that help the body use carbohydrates, fats and proteins.
What are the best food sources?
Major food sources of molybdenum include legumes, grain products and nuts. Fruits, many vegetables and most animal products are usually low in molybdenum.
What are some recipes that are good sources of molybdenum?
- Chile & Beer Braised Brisket
- Collard Green & Black-Eyed Pea Soup
- Fennel-Crusted Salmon on White Beans
- Ginger, Split Pea & Vegetable Curry (Subzi dalcha)
- Green Olive & Almond Spread
- Lentil & Almond Burgers
- Lima Beans with Chorizo
- Pistachio-Crusted Tuna Steaks
- Rack of Lamb with Warm Apple & Lentil Salad
- Pecan-Crusted Chicken
What happens if you don’t get enough?
It’s not likely you’ll need to worry about whether you are getting enough of this mineral. Deficiency has not been observed in healthy people.
What happens if you get too much?
Harmful effects from too much molybdenum are quite uncommon. This could be because the mineral is rapidly excreted when consumed at high levels. Because so few cases have been reported, it’s hard for scientists to identify harmful effects and their symptoms. Still, stay within the recommended intakes.
How much do you need?
The following table lists the recommended intake for healthy people based on current scientific information.