Chromium Supplements: Sources
Chromium Supplements: Sources
Chromium is a natural mineral that can be found in trace amounts in our bodies. Although there have been many studies the amount of chromium, and the way it works, for our health have not yet been definitely established. Chromium can be found in two major forms: (1) trivalent, or chromium 3+, which can be found in the foods that we eat, and (2) hexavalent, or chromium 6+, which is a toxic form of chromium. It’s chromium 3+ that our bodies need to function normally. Chromium has been found to enhance insulin action in the body. It is also an important mineral for the storage and metabolism of protein, fat, and carbohydrates in our bodies. It is yet not known exactly what role chromium plays in all of these factors and further testing is needed that includes evaluating the chromium evident in foods that we eat as well as determining what type of people respond to chromium supplements and how much they need to eliminate the deficiency.
Chromium can be found in a variety of different foods that we eat however most of these foods only have trace amounts of chromium, in most cases less than 2 mcg (microgram) in each serving. You’ll find chromium in whole grain products, meats, vegetables, fruits, and some spices. If you want to maintain the chromium levels in your body you’ll want to avoid eating foods that are high in sugars and unrefined grains. Foods high in sugar can deplete the chromium levels that you already have in your body. It’s difficult to determine exactly what chromium supplements can do to increase chromium levels in the body. The following food guide will give you an indication of how much chromium is present in some of the more common foods that you consume:
• ½ cup broccoli – 11 mcg
• 1 cup grape juice – 8 mcg
• 1 cup orange juice – 2 mcg
• 2 slices whole grain bread – 2 mcg
• 1 tsp. dried garlic – 3 mg
• 3 ounces turkey breast – 2 mcg
• 1 cup mashed potatoes – 3 mcg
• 1 Tbsp. dried basil – 2 mcg
• 1 medium banana – 1 mcg
• 5 ounces red wine – 1-13 mcg
• ½ cup green beans – 1 mcg
The recommended amount of chromium that you should be consuming every day will vary according to your age and body size. A good guideline to follow for adults is about 25 – 35 mcg of chromium per day. The daily amount should increase as you age. Women who are breastfeeding should ensure that they are getting at least 30 mcg of chromium per day.