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Recommended Daily Allowance (RDA)
Rich Food Sources

Best Food Sources for Molybdenum

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Molybdenum

Green leafy vegetables, legumes, lentils, grains, wheat germ, liver, free range eggs. The levels of Molybdenum within the vegetables is dependent upon content in the soil.

Molybdenum Nutrition Benefits for the Body, Therapeutic Uses

General - Fights certain types of cancer, cavities, metabolizes fat, iron and carbohydrates.

Therapeutic Uses for Molybdenum: May help in preventing tooth decay.

Molybdenum Deficiency Symptoms

Heart palpitations, tooth easily decay, irritable mood.

Molybdenum Daily Recommended Amount μg/d (daily micrograms)

Infants & Children:

0 to 6 months old - 2 micrograms

7 to 12 months old - 3 micrograms

1 to 3 years old - 17 micrograms

4 to 8 years old - 22 micrograms

Males & Females:

9 to 13 years old - 34 micrograms

14 to 18 years old - 43 micrograms

19 years and older - 45 micrograms

Pregnancy & Lactation:

All ages - 50 micrograms

Diet Recipe Containing Foods with Molybdenum

Your best bet is consuming healthy green leafy vegetables placed inside a salad bowl with a mix of other low calorie foods while dieting. Add a few beans to the salad; you can use canned - just pour out a few and rinse well before adding to the salad.

Also add one boiled free-range egg; slice it before adding to the leafy greens.

You can even add a splash of wheat germ to the salad, along with a few pear tomatoes, cucumber and of course you'll want to dress your salad down in caloric values rather than up - and you can do exactly that by opting for light balsamic vinegar which contains a skinny 5 calories per serving. And it adds a big old blast of flavor.

Where salads are concerned in the area of weight loss, limit fatty selections of cheese, croutons, bacon bits, heavy salad dressings, salad nut toppers, and crackers.

While crackers are a proud member of the grain group and contain a skinny 12 calories each, those calories sure add up quickly.

A stack of 10 will contain about 120 calories - and they are so thin that it doesn't take very long to consume them, and they aren't very satisfying as far as the appetite goes.

You'll be better off and less hungry if you add a 1/2 cup serving of rinsed beans to your salad - which contain about the same number of calories. Some varieties of beans contain even less per serving.

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