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Beginner’s Guide: Molybdenum

Chances are, you’ve never heard of molybdenum. But this trace mineral plays an important role in the human body, and deficiencies can lead to serious health problems. In this blog post, we’ll take a look at what molybdenum is, what it does in the body, and how you can make sure you’re getting enough of it. Molybdenum is a trace mineral that is found in soil, water, and some foods. It is absorbed by plants, which is why it ends up in the foods we eat. Once consumed, molybdenum is stored in the liver, kidney, and skeleton.

What does Molybdenum do in the body

The body needs molybdenum for several important biochemical reactions, including the metabolism of sulfur-containing amino acids and the detoxification of sulfite (a food additive). Molybdenum is also required for the proper function of nitric oxide synthase, an enzyme involved in blood pressure regulation. It plays an important role in the metabolism of DNA and RNA.

Food Sources & Supplementation

Molybdenum Rich Foods

Molybdenum deficiency is rare, but it can lead to problems such as anemia, malaise, and gastrointestinal distress. To ensure adequate molybdenum intake, it is important to include molybdenum-rich foods in your diet.

Good food sources of molybdenum include:

Broccoli
Broccoli is a nutrient-dense food that is an excellent source of molybdenum. One cup of cooked broccoli contains approximately 22 micrograms of molybdenum. Broccoli is also a good source of vitamins A, C, and K, as well as fiber and folate.

Brussels Sprouts
Brussels sprouts are another nutrient-dense food that is an excellent source of molybdenum. One cup of cooked Brussels sprouts contains approximately 28 micrograms of molybdenum. Brussels sprouts are also a good source of vitamins C and K, as well as fiber and manganese.

Beans
Beans are a versatile and nutritious food that is a good source of molybdenum. One cup of cooked beans contains approximately 32 micrograms of molybdenum. Beans are also a good source of protein, fiber, iron, and magnesium.

Lentils
Lentils are a type of bean that is an excellent source of molybdenum. One cup of cooked lentils contains approximately 35 micrograms of molybdenum. Lentils are also a good source of protein, fiber, iron, and magnesium.

Oats
Oats are a whole grain that is a good source of molybdenum. One cup of cooked oats contains approximately 2 micrograms of molybdenum. Oats are also a good source of fiber, protein, thiamin, and magnesium.

Brown Rice
Brown rice is a whole grain that is a good source of molybdenum. One cup of cooked brown rice contains approximately 2 micrograms of molybdenum. Brown rice is also a good source of fiber, manganese, selenium, and magnesium.

Quinoa
Quinoa is a whole grain that is an excellent source of molybdenum. One cup of cooked quinoa contains approximately 32 micrograms of molybdenum. Quinoa is also a good source or protein, fiber, iron, and magnesium

Sunflower Seeds
Sunflower seeds are a good source of molybdenum, with a one-ounce serving containing about 0.6 micrograms. Sunflower seeds are also a good source of Vitamin E and magnesium.

Peas
Peas are another good source of molybdenum, with a one-cup serving containing about 0.5 micrograms. Peas are also a good source of fiber, protein, and vitamins A and C.

 

Possible side effects or interactions

Molybdenum is considered safe when taken in amounts typically found in foods. Side effects are rare but can include nausea, vomiting, diarrhea, headache, dizziness, and rashes.

People with kidney problems should not take molybdenum supplements without first talking to their doctor since this trace mineral can accumulate in the kidneys and cause adverse effects. If you have any other health concerns or take medications or supplements regularly, talk to your doctor or a registered dietitian before adding molybdenum to your diet.

Conclusion

In conclusion, molybdenum is an important trace mineral that plays a role in several key biochemical reactions in the human body. Most people get enough molybddenum from dietary sources alone; however people with certain medical conditions may benefit from taking supplements. As always, talk to your doctor or registered dietitian before starting any new supplement regimen.

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