People require the mineral chromium in trace amounts. Since your body doesn't produce it, you must obtain chromium through food or supplements. Only very small amounts are necessary in the diet to avoid chromium deficiency, according to licensed dietitian Joanne Larsen at the website, Ask The Dietitian. For optimum chromium intake, eat the best food sources of this mineral regularly.
Function
Chromium is a factor in blood sugar and cholesterol regulation, and is necessary for the metabolism of fats, proteins and carbohydrates. Low chromium levels can thus lead to elevated blood sugar, cholesterol and triglycerides, or blood fats, explains the University of Maryland Medical Center. This raises the risk for disorders such as diabetes and heart disease.
Chromium Deficiency
Up to 90 percent of American diets are low in chromium, according to the UMMC, but nevertheless, few people are actually chromium deficient. Those most likely to be chromium deficient include pregnant women, elderly individuals and people performing strenuous exercise. Eating large amounts of simple sugars also can lead to chromium deficiency, as noted by Larsen.
Adequate Intake
Because food processing significantly affects chromium content in foods, it is difficult to determine dietary intake of this mineral, according to the Office of Dietary Supplements. The Food and Nutrition Board considers adequate intake, or AI, of chromium for males 9 years and older to be 25 to 35mcg daily, and for females 9 years and older 21 to 25mcg daily, although pregnant and breastfeeding women need 30 to 45mcg of chromium per day.
Best Sources
You can obtain adequate amounts of chromium relatively easily by including a variety of healthy foods in your diet, according to Larsen. Chromium occurs naturally in many foods, although most provide less than 2mcg per serving, explains the ODS. The best food source of chromium is broccoli, at 11mcg per 1/2 cup. The second-best source is grape juice, at 8mcg per cup.
Additional Sources
Many other foods provide chromium. Eat whole grain breads and cereals, lean meat, organ meats, cheese, mushrooms, asparagus, green beans, potatoes, prunes, bananas, nuts and molasses. Red wine and orange juice also are good sources. Even some spices, such as black pepper and thyme, add chromium to the diet. Brewer's yeast is another good source of chromium, especially if grown in chromium-rich soil, according to the UMMC.
Safety
Dietary chromium is generally considered safe, but consuming excessive amounts may cause stomach upset, itching and flushing, according to the UMMC. Very high intake also can lower insulin effectiveness and rarely, result in rapid and irregular heartbeat and liver dysfunction. Dietary chromium is trivalent chromium, which is not the same as hexavalent chromium, a toxic industrial form of the mineral.
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