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Top 10 Foods Rich in Molybdenum - Arbor Vitamins

Top 10 Foods Rich in Molybdenum

Molybdenum is a trace mineral, albeit lesser-known than its counterparts, that plays a pivotal role in the enzymatic reactions essential for the proper functioning of our bodies. Crucially, molybdenum acts as a catalyst for enzymes involved in detoxifying harmful compounds, processing genetic material, and utilising iron. Its subtle yet integral function in our health makes understanding molybdenum and its sources even more vital. Lets shed light on the importance of molybdenum and detail the top 10 foods rich in Molybdenum.

The Pivotal Roles of Molybdenum

Molybdenum is a cornerstone in several key biological processes. Here's an overview:

  • Detoxification: Molybdenum-containing enzymes help break down and eliminate harmful substances, including certain toxins and drugs.
  • Metabolism of Genetic Material: This mineral assists enzymes that process DNA and RNA, ensuring genetic processes occur flawlessly.
  • Iron Utilisation: Molybdenum ensures efficient use of iron in the body, preventing its buildup and potential resultant issues like gout.
  • Enzymatic Reactions: It is a co-factor for a variety of enzymes, facilitating chemical reactions essential to life.

Top 10 Molybdenum-Rich Foods

Here's a compilation of some top foods teeming with molybdenum, along with their respective content per 100 grams:

Lentils - 150 mcg per 100gLentils

Pinto Beans - 140 mcg  per 100gPinto Bean

Lima Beans - 130 mcg  per 100g

Lima Bean

Kidney Beans - 120 mcg  per 100g

Kidney Bean

Green Peas - 100 mcg  per 100g


Oats - 95 mcg  per 100gBeef Liver - 90 mcg  per 100g

Beef liver

Almonds - 70 mcg  per 100g


Brown Rice - 60 mcg  per 100g

Brown Rice

Spinach - 45 mcg  per 100g



Molybdenum's role in our health may be subtle, but it's undeniably vital. By incorporating molybdenum-rich foods into our meals, we not only secure our intake of this essential trace mineral but also benefit from a multitude of other health-boosting nutrients, emphasising the significance of a diverse, nutrient-packed diet.

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