recipes
Molybdenum
Get the facts, get the recipe!
by Jeannie Versagli, RDN, CN
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
CILANTRO-LIME
Yogurt Dip
Serves 1
½ cup plain low-fat yogurt
¼ cup chopped scallions
¼ cup chopped cilantro
1 tsp. zest of lime
1 fresh lime squeezed
2 to 3 dashes of hot sauce
¼ tsp. kosher salt
Mix ingredients together and chill
for 2 to 4 hours prior to serving.
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 : 0g, PROTEIN : 7 g,
CALCIUM : 235 mg, POTASSIUM : 407 mg
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 YRS: 13 ug/day
4-8 YRS: 17 ug/day
9-13 YRS: 26 ug/day
14-18 YRS: 33 ug/day
19 AND OLDER: 34 ug/day
PREGNANT WOMEN: 40 ug/day
LACTATING WOMEN, 14-18 YRS : 35 ug/day
19-50 YRS: 36 ug/day
Pair with:
1 CUP OF FRESH
CUT VEGETABLES
for an estimated
calorie addition of
80 calories.
or
10 BEAN CHIPS
for an estimated
calorie addition of
140 calories.
enhance magazine | MARCH 2018
51