Molybdenum
Minerals & trace elements
It activates a few enzymes that neutralize sulfur compounds and uric acid.
Legumes are by far the richest. A deficiency has almost never been observed outside a medical situation.
Effects and benefits
We need only a few dozen micrograms a day, but without it three enzymes stop, including the one that makes uric acid and the one that neutralizes sulfites. It contributes to the metabolism of sulfur amino acids.
Sulfite oxidase, which depends on molybdenum, turns sulfites, from sulfur amino acids and certain foods, into harmless sulfates. Molybdenum contributes to normal sulfur amino acid metabolism (Regulation 432/2012). EFSA sets the adequate intake at 65 µg a day for an adult (EFSA, 2013).
Sources: EU Regulation 432/2012 · EFSA, 2013
Where to find it (20)
- African rice
- Bambara groundnut
- Black bean
- Black chickpea
- Black rice
- Broad beans
- Brown rice
- Chickpeas
- Flageolet / borlotti bean
- Green / brown lentil
- Lablab bean
- Lima bean
- Oats
- Red kidney bean
- Red rice
- Split peas / dried green peas
- Sunflower seeds
- Urad bean
- White bean
- Whole wheat