Molybdenum- Get the facts, get the recipe!

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By Jeannie Versagli, RDN, CN

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What is it?

Molybdenum is a trace mineral that acts as a catalyst for enzymes and helps to facilitate the breakdown of certain amino acids (proteins). The amount of molybdenum in our food is directly related to the amount that is present in the soil that the food is grown in. Humans require very small amounts of molybdenum.

Health Benefits

Molybdenum is found in tooth enamel. It is thought to play a role in lowering the risk of tooth decay and to aid in the removal of certain toxins in the body. Deficiencies of molybdenum are rare.

Food Sources

The best food sources of molybdenum are beans, lentils, grains, vegetables, nuts, milk, cheeses, and liver.

Dietary Reference Intakes (DRIs)

According to the Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences, 

  • INFANTS 0-6 MONTHS: 0 ug/day
  • 7-12 MONTHS: 0 ug/day
  • 1-3 YEARS: 13 ug/day
  • 4-8 YEARS: 17 ug/day
  • 9-13 YEARS: 26 ug/day
  • 14-18 YEARS: 33 ug/day
  • 19 AND ODLER: 34 ug/day
  • PREGNANT WOMEN: 40 ug/day
  • LACTATING WOMEN, 14-18 YEARS: 35 ug/day, 19-50 YEARS: 36 ug/day

Cilantro-Lime Yogurt Dip

 

Serves 1

Homemade creamy avocado salsa with greek yogurt in jar

Ingredients:

1/2 cup plain low-fat yogurt, 1/4 cup chopped scallions, 1/4 cup chopped cilantro, 1 tsp. zest of lime, 1 fresh lime squeezed, 2-3 dashes of hot sauce, 1/4 tsp. kosher salt

Mix ingredients together and chill for 2 to 4 hours prior to serving.

Nutritional Facts:

  • TOTAL CALORIES: 91
  • TOTAL FAT: 2 g
  • SATURATED FAT: 1 g
  • MONOUNSATURATED FAT: 1 g
  • POLYUNSATURATED FAT: 0 g
  • SODIUM: 668 mg
  • TOTAL CARBOHYDRATES: 14 g
  • DIETARY FIBER: 1 g
  • TOTAL SUGARS: 9 g
  • ADDED SUGARS: 0 g
  • PROTEIN: 7 g
  • CALCIUM: 235 mg
  • POTASSIUM: 407 mg

Pair with: 

                 1 CUP OF FRESH VEGETABLES for an estimated calorie addition of 80 calories.

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OR

                 10 BEAN CHIPS for an estimated calorie addition of 140 calories.


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