10 Foods Rich In Chromium
You've probably heard about the importance of iron, manganese, or salt in our daily lives. But chromium is a trace mineral that barely makes the list of important minerals for human health.
Let's talk about chromium today. It's a mineral that our systems need in small amounts to function properly, and we may obtain it from meals like fruits, vegetables, and meats, as well as supplements.
It has various critical roles in our bodies, including breaking down fats, proteins, and carbs, as well as managing blood sugar levels, which we shall cover in this article. Aside from that, our primary focus will be on identifying food sources for chromium-rich foods.
Continue reading to learn more about chromium and its dietary supplements.
What are the Health Benefits of Chromium?
Chromium has several health benefits, including managing cholesterol levels, maintaining heart health, and controlling blood sugar levels. Let's dive into these benefits a bit more.
Chromium has been shown to reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. This is important because high LDL levels can increase the risk of heart disease, stroke, and other health problems.
Maintains Heart Health
In addition to managing cholesterol levels, chromium also helps maintain heart health in other ways. For example, it can improve blood vessel function and reduce inflammation in the body, both of which are important for heart health.
Controls Blood Sugar Level
Perhaps the most well-known benefit of chromium is its ability to control blood sugar levels. Chromium helps insulin (a hormone that regulates blood sugar) work more effectively, which can prevent or manage conditions like type 2 diabetes.
Despite the fact that it's best to get your nutrients from whole foods, certain individuals may benefit from chromium supplements. Chromium supplements have been shown to enhance muscle mass, weight loss, and glucose control.
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10 High Chromium-rich foods
Getting your hands on Chromium-rich food sources is not difficult. As you read on, you will discover some of the local foods that have some or all of this chemical element.
Now, let's explore 10 foods that are rich in chromium. Incorporating these foods into your diet can help you reap the health benefits of chromium.
Broccoli is at the top of the list of chromium-rich foods. It's a cruciferous vegetable rich in vitamins A, C, B6, and magnesium with high content of chromium. In one cup of steamed broccoli or sauteed broccoli, you can get about 22 mcg of chromium.
Grape Juice -
Grape juice is another highest chromium-rich food that provides up to 8 mcg of chromium. Grape juice is also rich in antioxidants, which can help protect your cells from damage.
Potatoes mashed -
Potatoes are a versatile vegetable that can be prepared in many ways. One cup of mashed potatoes contains about 3 mcg of chromium.
Green Beans -
Green beans are a great source of fiber, vitamins, and minerals, as well as chromium. Adding green beans to soup, fried rice, or simple gravy can be an excellent idea to include chromium in your diet. In about one cup of cooked green beans, you can get 3 mcg of chromium.
Red Wine -
While it's important to consume alcohol in moderation, red wine can be a good source of chromium. However, the amount of chromium will vary, based on wine brand and origin but in 1 cup of red wine, you can get about 1.6 to 10.5mcg of chromium.
Shellfish like crab, shrimp, oysters, and lobster are high in many nutrients, including chromium. In a 3-ounce serving of crab, you can get about 35 mcg of chromium.
Whole wheat is an ingredient found in many recipes like muffins and breads. Being the staple food of many countries, it is rich in protein and fiber, as well as chromium. In one slice of whole wheat bread, you’ll get about 2 mcg of chromium.
Corn is another natural source of chromium. It is a starchy vegetable, enriched with many nutrients like magnesium, Vitamin B6, and Iron, including chromium. One cup of cooked corn contains about 61 mcg of chromium.
Sweet Potato -
Sweet potatoes are a delicious and nutritious root vegetable that is high in many nutrients like Vitamin C, and A, including chromium. One medium sweet potato contains about 36 mcg of chromium.
Oats are excellent sources of calcium, magnesium, vitamin B6, and on top of it, chromium. One cup of cooked oats in breakfast will give you about contains about 13.79mcg of chromium per 100 grams.
Eggs and tomatoes are also good sources of chromium, with one large egg containing about 2 mcg of chromium and one medium tomato containing about 1 mcg of chromium.
The good thing about tomatoes is you can add them to any recipe and have your share of chromium at any time of the day.
The recommended daily intake of chromium varies based on age and sex. For adults, the recommended daily intake of chromium is between 20-35 mcg per day.
Including foods that are rich in chromium can provide a host of health benefits, from managing cholesterol to maintaining heart health, and controlling blood sugar levels. And while you can get your source of chromium from the supplements or from the readily available food around you, whole wheat, broccoli, and grape juice are excellent sources to meet your body's demands.