Molybdenum is a trace mineral that is essential for various biological processes in the human body. It plays a crucial role as a cofactor for enzymes involved in the metabolism of certain amino acids and the detoxification of harmful substances. Here are key aspects of molybdenum:
Functions in the Body:
Enzymatic Reactions: Molybdenum is a component of several enzymes, including sulfite oxidase, xanthine oxidase, and aldehyde oxidase. These enzymes are involved in the metabolism of sulfur-containing amino acids and purines, as well as the detoxification of certain substances.
Sulfur Amino Acid Metabolism: Molybdenum is essential for the conversion of sulfite to sulfate, a process that is part of the metabolism of sulfur-containing amino acids like cysteine and methionine.
Detoxification: Molybdenum-containing enzymes play a role in detoxifying substances in the body, such as certain drugs and environmental toxins.
Sources of Molybdenum:
Molybdenum is found in a variety of foods, and a well-balanced diet typically provides sufficient amounts. Good dietary sources of molybdenum include:
Legumes: Beans, lentils, and peas are rich in molybdenum.
Nuts and Seeds: Sunflower seeds and peanuts are examples of nuts and seeds that contain molybdenum.
Whole Grains: Whole wheat products, oats, and brown rice provide molybdenum.
Leafy Green Vegetables: Spinach and kale are examples of vegetables that contain molybdenum.
Dairy Products: Milk and cheese contribute to molybdenum intake.
Organ Meats: Liver and kidney are relatively high in molybdenum.
Recommended Daily Intake:
As of my knowledge cutoff in January 2022, specific Recommended Dietary Allowances (RDAs) for molybdenum have not been established. However, adequate intake levels have been set by the Institute of Medicine. The Adequate Intake (AI) for molybdenum for adults (19 years and older) is 45 micrograms per day.
It's important to note that molybdenum deficiency is rare, as it is generally present in a wide variety of foods.