What Are the Best Food Sources of Chromium?

What Are the Best Food Sources of Chromium?
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The Role of Chromium in the Body

Chromium is often thought of as an important mineral for athletes and for people who are trying to lose weight. It is, however, essential for everyone, playing a central role in stabilizing blood sugar levels. This can make chromium particularly beneficial for people with diabetes and hypoglycemia, as well as for pregnant women who need to maintain healthy blood sugar levels.

Chromium acts by supporting the proper utilization of insulin, the hormone that converts sugar and starches into energy. It also plays a role in the metabolism of fat, protein and cholesterol. Low levels of this mineral in the body are not only associated with high blood sugar levels, but also high levels of triglycerides and cholesterol in the blood.

Food Sources

Making sure you are consuming plenty of food sources of chromium is a great way to make sure you are not deficient. While a chromium deficiency is not a common health problem, only ten percent of Americans eat a diet that is not chromium deficient. Factors such as a diet high in sugar or carbohydrates, regular strenuous exercise, and old age (as the body ages chromium levels start to decrease) can all increase the need for chromium. Pregnant women also tend to have lower levels. Which foods contain this mineral?

The following are the best sources to include in your diet:

  • Brown rice
  • Broccoli
  • Corn
  • Fish
  • Chicken
  • Turkey
  • Beef
  • Eggs
  • Green beans
  • Mushrooms
  • Potatoes
  • Cheese
  • Brewer’s yeast

Signs of a Deficiency

How do you know if you are getting enough of this mineral? Eating a well-balanced diet that includes a variety of food sources of chromium is a great way to ensure that your levels are high. Try switching from white rice to brown rice, eat green beans, corn, and broccoli on a regular basis, and if you are a vegetarian, consider adding brewer’s yeast to your diet as a source of not only chromium, but also B vitamins. It is also possible to add herbs to your diet to increase your intake of nutrients. Licorice, nettle, oatstraw, and wild yam all contain chromium. Typical signs of a chromium deficiency include anxiety and fatigue. Low levels increase the risk of diabetes and heart disease.

Is it necessary to take chromium supplements? Will this increase the benefits of the mineral, increasing energy levels and metabolism? Supplements are probably not necessary for most people as only a small amount of this mineral is necessary for the body to thrive. Excess amounts can lead to symptoms of toxicity, which include skin problems, gastric ulcers, and kidney and liver impairment. For those who have diabetes, obesity, heart problems, are pregnant, or who are very physically active, talk to your doctor about taking supplements.

References

University of Maryland Medical Center < https://www.umm.edu/altmed/articles/chromium-000294.htm>

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

photo by Rob Pongsajapan