Chromium

Chromium is an essential mineral that the body needs in trace amounts.

• It activates insulin, a hormone that helps regulate blood sugar levels.
• It helps metabolize carbohydrates, proteins, and lipids.
• It acts as an antioxidant to protect the body from cell damage.

Sources

The following foods contain significant amounts of chromium:

• Whole-grain products
• Meat, poultry, and fish
• Cocoa
• Certain vegetables (e.g., potatoes, mushrooms, broccoli)
• Certain fruits (e.g., apples, bananas)
• Egg yolks
• Nuts and spices
• Tea, wine, beer, and brewer's yeast

Certain factors can affect how much chromium is found in food and how well it's absorbed:

• The levels of chromium in cultivation soils.
• The amount of chromium that may be transferred from stainless steel equipment to food during cooking.
• Foods high in refined sugars, which can increase chromium losses.
• Foods rich in vitamin C (e.g., peppers, oranges, kiwi) and niacin (e.g., meat, poultry, fish, nuts, seeds), which improve the absorption of chromium.

Adequate intake (AI)

AI is the recommended average daily nutrient intake based on estimates of nutrient intake by groups of healthy people.

Deficiency

Chromium deficiencies are very rare. That said, a deficiency can result from intense exercise, pregnancy, breastfeeding, or infection, especially if these coincide with malnutrition or health problems. Symptoms of low chromium may include weight loss, confusion, impaired coordination, and glucose intolerance.

Toxicity

Chromium toxicity is rare. Some studies have found an association between kidney and liver damage and high-dose chromium supplements.

Supplements

There is little evidence in support of chromium supplementation in people without chromium deficiency.

Always watch your diet: