Your body requires trace amounts of chromium, an essential mineral, for glucose metabolism and energy production. The adequate intake for chromium is 35 mcg for men ages 19 through 50, and 25 mcg for women in this age group. Chromium picolinate is a form of chromium available in dietary supplements. Most men and women in the United States meet or exceed their chromium needs through diet. If you eat a variety of nutritious foods from the major food groups, you should easily fulfill your daily requirements for this mineral.
Benefits and Risks
Chromium plays an important role in your body's conversion of glucose to energy and in the metabolism of protein and fats. Chromium is one of the active components of a compound called glucose tolerance factor. GTF supports the actions of insulin, the hormone that enables your body to use glucose for energy, by helping your cells absorb glucose from your bloodstream. When your body is low in chromium, glucose can build up in your bloodstream, causing unstable blood glucose levels and elevated levels of triglycerides, fats that can increase your risk for heart disease. Chromium generally produces few side effects when you consume it through food. The dietary supplement chromium picolinate may cause low blood sugar and health complications if taken at high doses.
Fruits and Vegetables
The chromium content of fruits and vegetables varies according to the amount of chromium in the soil the food was grown in and other factors. Broccoli is one of the richest sources of chromium, with 11 mcg per 1/2 cup. One cup of mashed potatoes contains 2.7 mcg of chromium, and 1/2 a cup of green beans offers 1.1 mcg of the mineral. One medium apple has 1.4 mcg of chromium, and one medium banana has 1 mcg. Prunes, asparagus, and mushrooms also contain chromium.
Grain Products
Bagels, muffins, waffles and other grain products are good sources of chromium. One 2.5 oz. waffle has 6.7 mcg of chromium, an English muffin has 3.6 mcg and a bagel has 2.5 mcg. However, eating bread or waffles with honey, syrup, jelly or other toppings that are high in sugar may counteract the health benefits of chromium. You may be at risk for a chromium deficiency if you consume a lot of sugary foods. Whole-grain breads and cereals, which are high in fiber and other essential nutrients, are the most nutritious sources of chromium in the grains food group.
Meats
A 3 oz. serving of beef has 2 mcg of chromium, and 3 oz. of turkey breast contain 1.7 mcg. Calf liver and other organ meats also contain chromium. Processed turkey ham may contain up to 10.4 mcg per 3 oz. serving, but processed meat is high in fat in sodium.
Additional Foods
Spices such as black pepper and thyme contribute chromium to your diet. Brewer's yeast is a rich source of chromium when taken as a nutritional supplement. Because high doses of chromium may cause a blood sugar imbalance or interact with certain medications, consult your doctor before taking brewer's yeast or other chromium supplements.
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