Molybdenum Content in Black-Eyed Beans
Black-eyed beans (legumes) are among the richest dietary sources of molybdenum, though the exact content varies significantly based on soil molybdenum levels where they are grown.
Dietary Sources of Molybdenum
The best food sources of molybdenum are legumes (including black-eyed beans), grains, and nuts 1. Legumes consistently rank as the richest sources of this essential trace element 2.
Why Content Varies
- Soil molybdenum content varies geographically and directly affects the molybdenum concentration in foods grown in that soil 1
- This variation can result in a wide range of molybdenum content for any given food, including black-eyed beans 1
- Areas with high soil molybdenum (such as certain regions in Armenia) have been associated with intakes of 10-15 mg/day, demonstrating the dramatic impact of soil content 1
Practical Context for Dietary Intake
Daily Requirements
- The Recommended Dietary Allowance (RDA) for adults is 45 μg/day 1
- The Estimated Average Requirement (EAR) is 34 μg/day 1
- The minimum requirement is approximately 25 μg/day 1
Typical Intake Levels
- German adults with mixed diets consume approximately 89-100 μg/day 3
- Vegetarians consume significantly more (170-179 μg/day) due to higher legume and grain intake 3
- Earlier U.S. estimates suggested 120-240 μg/day depending on age, sex, and income 4
Clinical Significance
Since legumes like black-eyed beans are among the richest molybdenum sources, regular consumption easily meets and exceeds daily requirements 1, 2. The high bioavailability of molybdenum (approximately 90% absorption across the intestinal tract) means that dietary intake from legumes is efficiently utilized 1.