Chromium is a mineral found in many foods. The Food and Drug Board of the Institute of Medicine has not established a recommended daily allowance because little is understood about chromium. In the absence of an RDA, the Food and Drug board set an adequate intake level based on the chromium content found in a normal diet. The Linus Pauling Institute reports that a database listing chromium content of foods is not available. Such a database would be useless because chromium is so chemically unstable that content varies widely, even in the same type of food.
Vegetables
The Linus Pauling Institute reports that a half cup of green beans and 1 cup of mashed potato contain 1.1 mcg and 2.7 mcg of chromium, respectively. Among vegetables, broccoli is the clear leader of the pack, with 1/2 cup containing 11.0 mcg of chromium.
Fruits
One medium banana and one medium apple, including the peel, provide 1.0 and 1.4 mcg of chromium, respectively. Fruit juices are another good source; 8 oz. of grape juice provide 7.5 mcg. A similar quantity of orange juice contains 2.2 mcg of chromium.
Meats
Some of the best sources of chromium are beef and turkey, with 3 oz. of beef and turkey breast providing 2.0 and 1.7 mcg of chromium respectively. Curiously, processed meats have the highest chromium content. The leader among meats is processed turkey ham, which contains 10.4 mcg of chromium.
Baked Goods
One 2.5 oz. waffle contains 6.7 mcg of chromium. Bagels and English muffins are also good sources, as they contain 2.5 and 3.6 mcg respectively. The Linus Pauling Institute reports that ready-to-eat bran cereals are also good sources. Starting your day with juice and a waffle ensures adequate chromium intake.
Alleged Benefits
Starting around 2000, chromium received a lot of attention, both as a way to make insulin more responsive to glucose and to lose weight. As of 2010, the jury is still out on both of these alleged benefits, which have not been consistently proven or subject to peer review. Much remains unknown about how chromium works in the body and why you need it.
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