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Ralph Teller

Chromium and Metabolism, Natural Food Sources of Chromium

by Ralph Teller

Chromium Plays a role in Carbohydrate, Fat and Protein Metabolism

Chromium is a mineral that humans require in trace amounts and is important to digesting food and human metabolism. Chromium is directly involved in carbohydrate, fat and protein metabolism. As such, Chromium plays a key role in human health and is also important to an athletes peak performance.

Chromium also plays a key role in the action of insulin, which a hormone critical to our body's metabolism and storage of carbohydrate, fat, and protein. Diabetes is a disease that affects your body's ability to use glucose due to the body's inability to sufficiently make or process insulin. Maintaining sufficient levels of Chromium may be helpful in preventing and managing Type 2 Diabetes. See Natural Ways to Help Prevent Type 2 Diabetes

Natural Food Sources of Chromium

In general, it is best to obtain Chromium from natural food sources. Chromium exists in many natural foods including brewer’s yeast, meats, potatoes (especially the skins), cheeses, molasses, spices, whole-grain breads and cereals, and fresh fruits and vegetables. Drinking hard tap water supplies chromium to the body, and cooking in stainless-steel cookware increases the chromium content in foods.

Here is a list of natural food sources of Chromium.

Chromium Food Sources Chromium (mcg)
Broccoli, ½ cup 11
Grape juice, 1 cup 8
English muffin, whole wheat, 1 4
Potatoes, mashed, 1 cup 3
Garlic, dried, 1 teaspoon 3
Basil, dried, 1 tablespoon 2
Beef, 3 ounces 2
Orange juice, 1 cup 2
Turkey breast, 3 ounces 2
Whole wheat bread, 2 slices 2
Red wine, 5 ounces 1–13
Apple, unpeeled, 1 medium 1
Banana, 1 medium 1
Green beans, ½ cup 1

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Articles on Chromium

PublicationWhat is Chromium? Topic Overview, WebMD

Publication Dietary Supplement Fact Sheet: Chromium, National Institute of Health

PublicationFood Sources of Chromium, Shelly Morgan, Livestrong

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