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Molybdenum is an essential trace mineral that must be present for the activity of many enzymes to begin. In humans, these enzymes are needed to metabolize sulfur-containing amino acids; break down nucleotides that support the oxidant capacity of blood plasma; and metabolize drugs and toxins. Legumes, grains and nuts are good sources of molybdenum, but this can depend on the molybdenum content of soil in which the crops are grown.