Foods high in molybdenum, an essential mineral, offer a range of health benefits. Molybdenum plays a crucial role in various metabolic processes, detoxification pathways, and immune function.
This article delves into the sources, physiological roles, deficiency and toxicity risks, interactions, and dietary recommendations related to molybdenum.
Sources of Molybdenum: Foods High In Molybdenum
Molybdenum is an essential mineral that is involved in a number of important bodily functions, including metabolism, immune function, and detoxification. It can be found in a variety of foods, including:
Table of Molybdenum-Rich Foods, Foods high in molybdenum
The following table lists some of the best sources of molybdenum, organized by food group:
| Food Group | Food | Molybdenum (mcg per serving) | % Daily Value |
|---|---|---|---|
| Legumes | Lentils | 77 | 110% |
| Legumes | Black beans | 60 | 86% |
| Nuts and seeds | Sunflower seeds | 45 | 64% |
| Whole grains | Oats | 43 | 61% |
| Dairy | Milk | 21 | 30% |
| Vegetables | Brussels sprouts | 19 | 27% |
| Meat and poultry | Chicken breast | 18 | 26% |
| Seafood | Tuna | 16 | 23% |
As you can see, molybdenum is found in a variety of foods, so it is relatively easy to get enough of this essential mineral in your diet.
Q&A
What are good sources of molybdenum?
Legumes, nuts, whole grains, and dairy products are excellent sources of molybdenum.
What are the symptoms of molybdenum deficiency?
Molybdenum deficiency is rare, but it can cause impaired sulfur metabolism, leading to symptoms such as fatigue, muscle weakness, and skin problems.
Can excessive molybdenum intake be harmful?
Very high molybdenum intake can lead to toxicity, causing symptoms such as nausea, vomiting, and joint pain. However, this is uncommon in healthy individuals.
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