Foods Containing Chromium

Chromium is an essential mineral required for the normal functioning of the human body. Though it is clear that chromium is required in trace amounts, the exact amount in not understood as yet. Chromium occurs in two primary forms, namely, trivalent (chromium 3+) and hexavalent chromium (chromium 6+). The former type is found naturally in various foods, whereas the latter form is generated through the industrial pollution. Chemically, trivalent is non-toxic and necessary for humans, while hexavalent form is toxic.

Health Importance of Chromium

Chromium is essential for the catabolism of carbohydrates and fats. It increases the biological action of insulin, thus promoting the use of glucose by the body cells and tissues as their energy source. It indirectly helps to maintain the blood glucose level. Considering this, chromium supplement, for example, chromium picolinate is used for managing the symptoms of diabetes and insulin resistance.

Chromium helps in activation of several enzymes that are necessary for carrying out various metabolic processes. According to researches, it is revealed that chromium enhances the production of fatty acids and good cholesterol. Thus, chromium if provided in adequate amounts can help in preventing high blood pressure.

Foods Containing Chromium

As already mentioned, the trivalent form of chromium is found naturally in various food items. As per the National Institute of Health, the AI (Adequate Intake) of chromium recommended for adults is 20-35 mcg (microgram) per day. Following are some of the foods that contain high amount of chromium:

Brewer's Yeast
One of the best sources of chromium is brewers yeast. Two tablespoons of brewers yeast are sufficient to provide the daily AI of chromium.

Sweet Potato
If you are fond of sweet potato, then include in the diet as it contains chromium. A medium-sized sweet potato contains about 35 mcg of chromium.

Corn
Corn is also a good source of chromium; one ear of corn on the cob contains about 52 mcg of chromium, which is sufficient to provide the daily adequate intake.

Whole Grains
Another chromium containing food is whole grains. Make sure that you include whole-grain cereals and breads but not refined products, as refining reduces chromium content.

Meat and Seafood
Meat like poultry, turkey, beef and liver contain high amount of chromium. Among the various seafood, oysters and other shellfish are the rich sources of chromium.

Other Fruits and Vegetables
Other vegetables and fruits that contain high amount of chromium are tomato, spinach, broccoli, onion, garlic, basil leaves, lettuce, fresh chili, green pepper, beet, mushroom, rye, apple, orange and banana.

A deficiency of chromium may lead to the symptoms of insulin resistance, whereas an excessive intake of chromium supplements can cause hypoglycemia and/or glucose intolerance, especially among type 2 diabetic patients. It is to be noted that the side effects of chromium supplements are rare among the healthy individuals. However, for the safety purposes, one should always consult a qualified physician before opting for chromium supplements.

Since chromium is a micronutrient, consuming chromium rich foods is sufficient to resolve any deficiency symptoms. According to some researchers, chromium supplements may cause damage to the genetic materials. Hence, it is always advisable to include healthy foods that contain chromium in the diet plan, rather than administering the chromium supplements.