Molybdenum is a trace element. It is essential for the human body and must therefore be obtained through diet. The above displays vegan molybdenum-rich foods along with their respective molybdenum contents.
The trace element serves as a cofactor for certain enzymes. It is an integral part of enzymes such as xanthine oxidase, aldehyde oxidase, and sulfite oxidase. These enzymes are essential for the metabolism of amino acids, purine bases, and sulfur compounds. Molybdenum enables them to catalyze chemical reactions and thus ensure the normal functioning of important metabolic pathways.
In addition, molybdenum is involved in the breakdown of uric acid. Molybdenum-containing enzymes such as xanthine oxidase play a significant role in converting uric acid into substances with lower toxicity, thereby preventing the formation of uric acid crystals and diseases such as gout.
Molybdenum-Rich Foods - Sources
Molybdenum is typically present in sufficient amounts in a balanced vegan diet, as long as a variety of plant-based foods are consumed. There are many plant-based molybdenum-rich foods that can be incorporated into a vegan diet. The list reveals corresponding sources of molybdenum based on food groups:
- Legumes are excellent sources of molybdenum. Soybeans, peanuts, green beans, and white beans are also rich in fiber and plant-based protein.
- Grains offer higher levels of molybdenum. Oatmeal, spelt, rye, buckwheat, and millet are good examples.
- Nuts and seeds are not only a great source of healthy fats, vitamins, and minerals, but also molybdenum. Pumpkin seeds, chia seeds, almonds, and walnuts are good examples of foods high in molybdenum. Check out the table of molybdenum content in nuts, seeds, and kernels here.
- Vegetables contain less molybdenum when legumes are excluded. Dark leafy greens like spinach are still among the better sources.
- In fruits, molybdenum is only present in very small amounts. The best sources of molybdenum here are bananas, strawberries, peaches, and cherries.
Vegan Molybdenum Diet
You can incorporate molybdenum-rich foods into your diet with the following vegan recipe ideas:
- Lentil soup with spinach and cumin
- Veggie burger made from beans and oats
- Whole wheat pasta with avocado pesto sauce
- Vegetable curry with chickpeas and turmeric
- Bulgur salad with vegetables and lemon dressing
- Stir-fried tofu with ginger-garlic sauce
- Oatmeal with flaxseeds and fruit
- Buckwheat pancakes with maple syrup
- Stir-fried tempeh with peanut-sesame dressing
- Spinach salad with avocado, tomatoes, and roasted sunflower seeds
- Pumpkin chickpea curry soup
- Vegan chocolate chia pudding with berries
- Coconut curry noodles with vegetables and peanuts
- Spinach and potato skillet with vegan hollandaise sauce