What You Need to Know About Molybdenum

*What does it do?

*How much do you need?

*What are the best food sources?

*What happens if you don't get enough?

*What happens if you get too much?

*Molybdenum-rich recipes on Delish

What does it do?

Molybdenum is a mineral that serves as a part of several key enzymes that help the body use carbohydrates, fats and proteins.

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How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

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What are the best food sources?

Major food sources of molybdenum include legumes, grain products and nuts. Fruits, many vegetables and most animal products are usually low in molybdenum.

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What happens if you don't get enough?

It's not likely you’ll need to worry about whether you are getting enough of this mineral. Deficiency has not been observed in healthy people.

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What happens if you get too much?

Harmful effects from too much molybdenum are quite uncommon. This could be because the mineral is rapidly excreted when consumed at high levels. Because so few cases have been reported, it's hard for scientists to identify harmful effects and their symptoms. Still, stay within the recommended intakes.

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Molybdenum-rich recipes on Delish:

• Basmati Rice & Curry Casserole
• Baked Cod with Chorizo & White Beans
• Beef & Bean Chile Verde
• Rack of Lamb with Warm Apple & Lentil Salad
• Spicy Pecan-Crusted Chicken
• Zesty Bean Dip & Chips
• Cucumber & Black-Eyed Pea Salad
• Orange-Scented Green Beans with Toasted Almonds
• Date Bran Jingle Balls
• Spiced Spanish Almonds

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