Chromium is a trace element found in a variety of foods. It is an essential mineral that we must get from our diets, even though our bodies only need a small amount. Studies show that chromium plays an important role in controlling blood sugar, brain function and breaking down fats and carbohydrates.
Scientists continue studies to understand the health benefits of chromium and determine whether supplements can help treat certain conditions. While this study is ongoing, it suggests that getting enough chromium is an important part of a balanced diet.
Why you need chromium?
Scientists may not fully understand the effects of chromium on our bodies, but studies have linked deficiencies to several health problems, such as heart disease and diabetes. The recommended daily intake of chromium is 35 micrograms for men and 25 micrograms for women.
Scientists believe that chromium can provide health benefits, including:
Controlling blood sugar
Research shows that chromium lowers insulin resistance, a condition that causes your body to react poorly to the naturally occurring hormone insulin. Furthermore, scientists believe that chromium enhances the effects of insulin and may help improve blood sugar levels. Studies have further shown that chromium deficiency is associated with a higher risk of diabetes, although it is still uncertain whether chromium supplements can treat existing diabetes.
The effects of chromium on blood sugar can reduce your risk of heart disease. Studies have linked low chromium levels to the risk of attack – and the lower the level, the higher the risk.
Several studies have shown a correlation between low chromium intake and high cholesterol and triglyceride levels in our blood fats formed within the walls of the bloodstream. Over time, these arterial plaques can cause heart disease and stroke.
In further research, maintaining adequate chromium levels can help your body regulate cholesterol and triglyceride levels.
Foods with Chromium
It is easy to get enough chromium through a balanced diet. Since the mineral comes from the soil, it is found in most vegetables, fruits, and whole grains, as well as in grains or grassy meats.
Daily ham and bacon processed meats are also high in chromium, but research shows that eating high-processed meats can increase your risk of chronic disease.
These eight foods provide healthy sources of chromium:
Shellfish in general are a great source of chromium. Oysters stand at 126 micrograms per 12.3 ounces serving, while oysters offer 57 micrograms and brown shrimp offer 26 micrograms.
Most vegetables contain some chromium content, such as 2.2 micrograms of green beans per cup and mashed potatoes 2. However, one cup of cooked broccoli can fill your almost daily intake with an impressive 22 micrograms.
Grapes are naturally rich in chromium and grape juice provides a dense source of minerals. One cup of grape juice contains about 7.5 micrograms of chromium. It is important to look for 100% grape juice products, as many commercial brands add extra sugars, flavors, and other ingredients that reduce the nutrients in the juice.
Brewer yeast is used to make beer but it is a nutritional supplement that is often mixed with water, juices, and soft drinks. It is rich in vitamins and minerals, serving 3.3 micrograms of chromium per serving. However, brewer’s yeast causes bloating and nausea in some people.
Of all the meats, fatty beef contains the maximum amount of chromium with an impressive 2 micrograms per serving of three ounces. You can also find chromium in turkey and chicken breasts. Serve three ounces per 1 turkey. mic micrograms and chickens contain 0.5 micrograms.
Like non-alcoholic cousin grape juice, wine also contains high levels of chromium. Quantities vary depending on the variety and source of the wine, with red wine samples ranging from 1.7 to 21.4 micrograms per cup and white wine between 1.6 and 10.5 micrograms per cup.
Brazil nuts are famous for their rich nutritional content for one reason or another. Just one nut contains 1 microgram of chromium. A handful of 10 Brazil nuts gives you 10 micrograms of chromium which is about one-third of your daily requirement.
Whole wheat flour contains 21 microgame chromium per 100 grams, which adds minerals to many wheat-based products. An English muffin of whole wheat, for example, contains 3.6 micrograms of chromium.
What are the risks of taking chromium?
Chromium seems to have several side effects. Chromium has occasionally been reported to cause irregular heartbeats, sleep disturbances, headaches, mood swings, and allergic reactions.
Chromium can increase the risk of kidney or liver damage. If you have kidney or liver disease, do not take chromium without first talking to your doctor.
Since chromium can affect blood sugar levels, it is very important to use chromium only under the supervision of a treating doctor if one is taking diabetes medication like insulin.
Chromium may interact with antacids, acid reflux drugs, corticosteroids, beta-blockers, insulin, thyroid drugs, and NSAIDs. These interactions can lead to poor absorption of chromium or increase the effectiveness of other drugs.
Chromium supplements should not be taken by pregnant and breastfeeding women. For children, consult a doctor. Some experts suggest that one should not take more than 200 mcg/day without medical advice.
The Institute of Medicine has not set a tolerable high intake level (UL) because several serious side effects have been observed with high chromium intake.
Are Bananas high in chromium?
Chromium is abundantly found in a rich array of natural food sources such as green beans, potatoes, apples, bananas, whole grains, peas, cheese, corn, grapes, and meat.
How much chromium do I need daily?
However, daily adequate intake (AI) levels for chromium have been established: men 14 to 50 years, 35 mcg; men 51 and older, 30 mcg; women 19 to 50 years, 25 mcg; women 51 and older, 20 mcg; pregnant women 14 to 18 years, 29 mcg; 19 to 50 years, 30 mcg; breast-feeding women 14 to 18 years, 44 mcg
Is there chromium in potatoes?
It was found in the 2011 potatoes nutrition study that the average medium potato provides 15ug of chromium, which is a whopping 43% of your daily recommended intake.