Top Food Sources of Molybdenum ✓
Function: Oxygen transport (hemoglobin), energy metabolism, enzyme support
(a metallic trace element)
Molybdenum is an essential trace mineral important for energy metabolism, breaking down amino acids, and supporting enzyme function. It’s found in legumes, grains, nuts, and leafy vegetables.
Supports Enzyme Function – Molybdenum acts as a cofactor for enzymes that help the body process sulfur-containing amino acids and other compounds.
Aids Energy Metabolism – It helps enzymes convert nutrients into usable energy for the body.
Detoxifies Sulfites – Molybdenum-dependent enzymes break down sulfites, reducing potential toxicity from foods and the environment.
Supports Cellular Function – Plays a role in chemical reactions inside cells, helping maintain normal cellular processes.
Assists Nucleotide Breakdown – Helps enzymes process purines, which are part of DNA and RNA metabolism.
Found in Plant Foods – Legumes, grains, nuts, and leafy vegetables are rich sources of molybdenum.
Trace Mineral Requirement – Needed only in very small amounts but essential for overall health.
Supports Redox Reactions – Helps enzymes involved in oxidation-reduction reactions that keep the body’s metabolism balanced.
Lentils (Cooked)
A great plant-based source of molybdenum, also rich in protein and fiber.
Black Beans (Cooked)
High in molybdenum and packed with plant protein and essential minerals.
Chickpeas (Cooked)
Contains significant molybdenum, plus fiber and B vitamins for energy metabolism.
Kidney Beans (Cooked)
A rich source of molybdenum, supporting enzyme function and overall cellular health.
Green Peas (Cooked)
Provides molybdenum along with vitamins, minerals, and antioxidants for metabolism.
Spinach (Cooked)
Leafy greens that offer molybdenum and essential nutrients for enzyme activity.
Oats (Dry)
Whole grains high in molybdenum and fiber, supporting energy production.
Barley (Cooked)
A cereal grain rich in molybdenum, helping maintain healthy metabolic processes.
Cashews (Raw)
Nut source of molybdenum, also containing healthy fats and minerals.
Peanuts (Raw)
Rich in molybdenum and protein, supporting enzymatic and metabolic health.
Explore the Food Groups
See how each food fuels your body and contributes to your daily calorie needs
