Components -> Minerals -> Trace elements
Molybdenum is a mineral that is essential for humans due to its role in certain enzyme function.
Molybdenum has been found to be a cofactor for proper functioning of 4 enzymes. These enzymes are involved in metabolism of sulfur-containing amino acids, purines, pyrimidines, as well as involved in the process of detoxification.
A minimum requirement for this mineral is around 25 μg per day, while the recommended dietary allowance (RDA) for adults is around 45 μg per day. However, individual molybdenum needs may vary and it's best to consult with a healthcare professional to determine your specific requirements.
It is very unlikely to experience molybdenum toxicity from dietary intake. However, unsupervised molybdenum supplementation may cause adverse effects such as seizures, joint pain, and other issues. Therefore, it is best to consult with your healthcare provider before taking any supplementation.
Molybdenum deficiency from dietary intake is not a concern for healthy individuals, as the excretion of molybdenum is balanced with its intake.
Vegans can get their molybdenum intake from plant-based sources such as legumes, whole grains, nuts, seeds, and leafy green vegetables. These foods are naturally rich in molybdenum, which is a mineral required for various functions in the body.
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Liver, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Molybdenum
2.60mg per 85 grams
Roasted liver
Type: Recipe
Meat dishes -> Offal dishes
Molybdenum
2.53mg per 85 grams
Hake, hoki, raw
Type: Food
Fish dishes -> Fish
Molybdenum
1.10mg per 110 grams
Kidney, boiled, salt
Type: Recipe
Meat dishes -> Offal dishes
Molybdenum
1.04mg per 85 grams
Hake, oven-baked
Type: Dish
Fish dishes -> Fish
Molybdenum
1.00mg per 85 grams
Hake, fried
Type: Recipe
Fish dishes -> Fish
Molybdenum
0.93mg per 85 grams
Soya beans, boiled without salt
Type: Recipe
Pulses and pulse dishes -> Pulses
Molybdenum
0.43mg per 90 grams
White fish, pangasius/hake/tilapia, average
Type: Food
Fish dishes -> Fish
Molybdenum
0.66mg per 198 grams
Soya beans, dried
Type: Food
Pulses and pulse dishes -> Pulses
Molybdenum
0.34mg per 35 grams
White fish, pangasius/hake/tilapia, average, oven-baked, without salt
Type: Dish
Fish dishes -> Fish
Molybdenum
0.61mg per 154 grams
White fish, pangasius/hake/tilapia, average, boiled without salt
Type: Food
Fish dishes -> Fish
Molybdenum
0.59mg per 154 grams
Soy product, alpro go on, soured, plain, fat 3.6%
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.31mg per 170 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Molybdenum
0.20mg per 40 grams
Liver, boiled, without salt
Type: Dish
Meat dishes -> Offal dishes
Molybdenum
0.18mg per 85 grams
Pork chop, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.17mg per 85 grams
Pork chop, without lard, fried
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.17mg per 85 grams
Pork ribs, fried without fat
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.25mg per 122 grams
Liver, pork
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.17mg per 85 grams
Liver, reindeer
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.17mg per 85 grams
Pork chop, without lard, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.17mg per 85 grams
Flour, soya flour, low-fat
Type: Food
Pulses and pulse dishes -> Pulse products
Molybdenum
0.06mg per 5.5 grams
Flour, soya flour, full fat
Type: Food
Pulses and pulse dishes -> Pulse products
Molybdenum
0.05mg per 5.2 grams
Liver, beef
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.14mg per 85 grams
Liver, chicken
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.07mg per 44 grams
Rice, long-grain, boiled, salt
Type: Recipe
Cereals and cereal products -> Rice
Molybdenum
0.14mg per 140 grams
Rice, long-grain, boiled without salt
Type: Recipe
Cereals and cereal products -> Rice
Molybdenum
0.14mg per 140 grams
Liver, average
Type: Food
Meat dishes -> Offal dishes
Molybdenum
0.13mg per 85 grams
Soy product, soured, 2% fat, calcium
Type: Food
Milk dishes -> Yoghurt
Molybdenum
0.12mg per 170 grams
Hare, grilled/fried
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.12mg per 85 grams
Rabbit, grilled/fried
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.12mg per 85 grams
Macaroni, gluten-free
Type: Food
Cereals and cereal products -> Pasta
Molybdenum
0.11mg per 55 grams
Pork, boiled, salt
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.11mg per 85 grams
Rice, brown, boiled, salt
Type: Recipe
Cereals and cereal products -> Rice
Molybdenum
0.10mg per 140 grams
Rice, brown, boiled without salt
Type: Recipe
Cereals and cereal products -> Rice
Molybdenum
0.10mg per 140 grams
Soy product, non-dairy cream substitute,5.2% fat
Type: Food
Milk dishes -> Milks >2% fat
Molybdenum
0.09mg per 240 grams
Beef steak, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.09mg per 85 grams
Pork shoulder, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.10mg per 92 grams
Beef, boiled
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.08mg per 77 grams
Reindeer, boiled, salt
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.09mg per 85 grams
Reindeer roast
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.09mg per 85 grams
Turkey breast, oven-baked
Type: Recipe
Meat dishes -> Chicken and other birds
Molybdenum
0.09mg per 85 grams
Roast beef
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.09mg per 85 grams
Beef sirloin steak, oven-baked
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.09mg per 85 grams
Beef tenderloin, oven-baked, roasted beef tenderloin
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.09mg per 85 grams
Tongue, beef, boiled
Type: Recipe
Meat dishes -> Offal dishes
Molybdenum
0.09mg per 85 grams
Chicken with skin, grilled without added fat
Type: Recipe
Meat dishes -> Chicken and other birds
Molybdenum
0.08mg per 85 grams
Beef steak, fried
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.15mg per 156 grams
Lamb, low-fat, boiled
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.08mg per 85 grams
Beef sirloin steak, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.08mg per 85 grams
Beef tenderloin, grilled
Type: Recipe
Meat dishes -> Steaks and chops
Molybdenum
0.08mg per 85 grams
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