Chromium works in the body to maintain normal cholesterol levels, regulate the body’s use of fats, proteins, and carbohydrates, and helps to maintain normal blood glucose levels. Since the body cannot produce chromium, this essential mineral must be obtained through food. Determining the amount of chromium intake is somewhat difficult as this information is not always readily available to consumers; however, knowing which foods are rich in chromium and adding those to the diet can ensure adequate intake.
Chromium Foods
The Institute of Medicine recommends a daily intake of 25 to 45 mcg for adolescents and adults. Meeting these recommendations is relatively easy when eating an overall balanced diet. Romaine lettuce, an excellent source of chromium, contains 16 mcg per two cups. Onions contain 25 mcg per cup and tomatoes contain 9 mcg of chromium; both are very good sources of chromium. Other good food sources of chromium include:
- whole grain breads
- lean meats
- cheeses
- spices such as black pepper and thyme
- Brewer’s yeast
- bran cereals
- fruits and vegetables such as broccoli, corn, and sweet potatoes
- eggs
- nuts
- mushrooms
- oysters
- grape juice
- garlic
Foods and beverages that contain small amounts of chromium are orange juice, apples (with skin), red wine, bananas, green beans, potatoes, and turkey breast.
Chromium Deficiency
Although almost 90 percent of American diets are low in chromium, deficiency is rare. Those at risk of chromium deficiency include:
- older adults
- those who engage in strenuous exercise
- kids or adults who consume excessive amounts of sugary foods
- pregnant and lactating women
Signs of chromium deficiency include unexplained weight loss, fatigue or need for excessive sleep, excessive thirst, and impaired glucose tolerance.
Chromium Supplements
Most multivitamins contain small amounts of chromium and there are many forms of chromium supplements on the market. Those who are considering chromium supplements should be aware that these supplements can interact with certain medications and may cause blood sugar levels to drop.
While chromium supplements are readily available, healthy adults and teens who add chromium-rich food sources to their daily diet should have no problem getting enough chromium through food. Those seeking to add a chromium supplement to their diet should first consult with their physician before doing so.
References:
National Institutes of Health Office of Dietary Supplements. (2005). “Dietary Supplement Fact Sheet: Chromium.” Accessed February 10, 2010 from USA.gov.
The George Mateljan Foundation. (n.d.). “Chromium.” Accessed February 10, 2010 from WHFoods.com.
University of Maryland Medical Center (UMMC). (2009). “Chromium.” Accessed February 10, 2010 from UMM.edu.
WebMD, LLC. (2009). “Chromium — Topic Overview.” Accessed February 10, 2010 from WebMD.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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