Best food groups: Legumes, nuts, whole grains
Also consider: Almonds, oats, peanuts, yogurt, potatoes, bread, green split peas, dark greens
What is molybdenum and why is it so important? Similar to other trace minerals, molybdenum is only needed in small amounts but is crucial for enzymatic reactions that occur in the body. The active form, called molybdenum cofactor, is needed for helping to eliminate toxic substances. One toxic waste product that molybdenum helps get rid of is purines, which can increase uric acid in the body—especially in those who have gouty arthritis.
Typically, deficiencies are not seen in the healthy population. The only cases that have been studied have occurred in hospitals, and in those with inborn errors of metabolism or who have been on total parenteral nutrition (TPN). Some of the symptoms include tachycardia, headache, and coma.
As part of its detoxification role, molybdenum helps neutralize nitrosamines, which have been linked to cancer development, and it also helps rid the body of excessive copper, which occurs in metabolic diseases, such as Wilson's disease.
How much is enough?
The DV is for molybdenum is 75 mcg, based on a 2,000-calorie diet.
The UL for this mineral has been set at 2,000 mcg per day. However, molybdenum being a trace mineral means toxicity is rare in healthy humans. Toxicity from supplements has been reported, where the symptoms included acute psychosis, seizures, and various neurological issues.
Supplements: As mentioned earlier, molybdenum deficiencies are rarely seen in humans, therefore supplementation is also rarely needed.
1. Navy Beans
In addition to supplying molybdenum, navy beans are also rich in a group of plant nutrients called saponins, which studies show help lower harmful fats in the blood that lead to heart disease and also lower cancer risk and blood glucose response. Saponins have also been found to reduce cavities and may work as an antidote against acute lead poisoning.
Did you know?
Molybdenum isn't found in many animal products, but cottage cheese is an excellent source of the nutrient. One cup has 20 mcg of molybdenum though significantly less than beans!
2. Cowpeas
Also known as black-eyed peas. According to the Academy of Nutrition and Dietetics, including high-fiber foods, such as cowpeas that have both soluble and insoluble dietary fibers, can help manage cholesterol, blood glucose, and insulin levels while promoting normal bowel regularity, and help prevent the development of diverticular disease.
3. Yellow Split Peas
Split peas are also an excellent source of folate iron, manganese, molybdenum, pantothenic acid, phosphorus, and thiamine, and are also a good source of choline, magnesium, niacin, potassium, and zinc. Men and women who were fed a diet that included yellow pea flour that equaled ½ cup of peas daily had reduced insulin and insulin resistance.
4. Lentils
Most of the fiber in lentils is soluble, the kind that helps lower cholesterol and prevent spikes in blood sugar. In the famous Harvard Nurses' Health Study involving over ninety thousand women, it was found that those women who ate more legumes (such as lentils) were less likely to develop breast cancer.
5. Lima Beans
Besides containing molybdenum, lima beans are an excellent source of copper, fiber, folate, iron, magnesium, manganese, potassium, protein, and thiamine. Lima beans are rich in the plant nutrients coumestrol and saponin, which research suggests may help fight cancer and lower cholesterol.
6. Kidney Beans
Kidney beans are an excellent source of folate, iron, manganese, molybdenum, phosphorus, and potassium, and a good source of the magnesium, thiamine, and vitamin K. Red kidney beans rank right behind black beans as the second highest in antioxidants and are an excellent choice at a salad bar. Those who are sensitive to the sulfates added to many food items at salad bars are often low in molybdenum, whose job is to detox the body of such compounds.
7. Black Beans
Black beans are loaded with prebiotics (nutrients for bacteria) to allow healthy bacteria (probiotics) to flourish. Besides black beans' being an excellent source of molybdenum, Michigan State researchers found when testing for antioxidant capacity that black beans were the highest of any bean, followed by red, brown, yellow, and lastly white beans.
Source: USDA National Nutrient Database for Standard Reference, Release 24