What does it do?
Molybdenum’s main function is helping the body to turn the food we eat into energy, metabolism being fairly crucial for the business of living. Besides this role it also helps with using iron, keeping nerves healthy, and with male fertility.
What’s the story?
How much molybdenum plants contain is mostly influenced by the type of environment it grew in. Soil pH and concentration are important – the more alkaline the better. Most natural waters also contain low levels of molybdenum, soft water containing less of the mineral.
The crazy name comes from the Greek word ‘molybdos’ meaning lead, as initially molybdenum was confused with graphite which was thought to contain lead. Sadly nothing to do with actual moles then...
How much do I need?
Molybdenum is one of the more mysterious of the minerals. No RNI exists in the UK, but the adequate intake is usually recommended as anything between 50 to 400 μg per day.
In the US, the RDA is 45 μg per day, and the WHO in 1993 recommended between 100 and 300 μg per day.
What are good sources?
Wholegrains like wholemeal bread and brown rice are good sources, as well as lentils and kidney beans, and (sorry folks, here it is again) offal meats like liver and kidney. Vegetables like cauliflower and spinach are also rich in the mineral.
Any ideas for using those ingredients?
Liver alla veneziana/red lentil curry/red kidney bean koftas/Jewelled brown rice/chickpea and aubergine curry/roast harissa cauliflower
References
UK Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Available here.
The Royal Society of Chemistry (2017). Periodic Table, Molybdenum. Available here. [accessed 6th July 2017].
United States Department of Agriculture, National Agricultural Library (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes for vitamins and elements. Available here. [accessed 6th July 2017].
Ursell, A. (2011) Vitamins & Minerals handbook. London, Dorling Kindersley Ltd. pp. 72-3.