Minerals Guide – CHROMIUM

Chromium-rich Foods

Chromium is an essential mineral that plays a role in regulating blood sugar levels and metabolism. So if you’re looking to increase your intake of this important nutrient, there are a few delicious foods that can help. Below are the ten most chromium-rich foods to consider adding to your diet. But first, let’s look at how the mineral affects bodily function.

The Element Chromium

The chief ore of the element chromium is chromite (FeCr₂O₄). It is a white, hard, lustrous, and brittle metal that's exceptionally resistant to corrosive agents. It accounts for its extensive use as an electroplated protective coating, like the shiny coating on iron used on cars and fancy motorbikes. But we're not really bothered about the metal from a dietary viewpoint. Instead, we're more interested in its plant-derived hydrophilic forms.

Ionic chromium

Chromium is found in several forms: as a hexavalent form, Cr⁶⁺, which is toxic, and used in the chemical industry, and the non-toxic trivalent form, Cr³⁺, which has beneficial effects on the body. Biochemistry is all about the effects of various electrical potentials. Supplements contain either chromium picolinate or the polypicolinate version. Both are considered safe by Foods Standards agencies.

Chromium-Rich Foods

Chromium-rich foods include mussels, broccoli, bananas, sweet potatoes, eggs, red meat, cheese, fruits, whole grains, honey, and thyme. We’ll look at the seven best foods later.

Chromium in Soil and Plants

Plants don’t need chromium, so its content in plant tissues represents its abundance in the soil in which the plants grow. However, food processing may reduce chromium levels of processed foods by 80 percent. In addition, we find that most refined carbohydrates don’t contain much chromium, so avoid these mass-produced convenience foods.

Premature Aging

It’s interesting to note that our bodies have the highest chromium content when we are born. After the age of ten, chromium levels rapidly decrease. Levels of the mineral then become increasingly low with age. [1] This finding may reflect a widespread nutritional deficiency related to premature aging. [2] So, chromium deficiency is thought to be common, so eating chromium-rich foods is essential. There are scare stories suggesting that 90 percent of adults are deficient in chromium, resulting in glucose and alcohol intolerance, muscle weakness, hunger pangs resulting in weight gain, depression, and decreased sperm count. But don’t take that as fact.

Chromium and Insulin

The trivalent form of chromium is an essential trace mineral needed in tiny amounts to form the organic complex Glucose Tolerance Factor (GTF). The complex contains vitamin B3 or niacin and two amino acids. GTF works with insulin to regulate cellular glucose uptake and insulin activity. GTF also stimulates energy production from glucose in muscles, assists in protein synthesis, and helps reduce fat levels in the blood, including the harmful LDL-cholesterol (Low-Density Lipoprotein). It may also help reduce feelings of hunger by affecting the brain’s satiety center.

Chromium RDI

We don’t need much chromium as it’s a trace mineral. The RDI for chromium is 35 micrograms (mcg) per day for men and 25 mcg for women. That is 0.035 mg, so we’re not dealing with massive amounts compared with nutrients like vitamins. However, studies have shown that, in general, the more carbohydrates you eat, the more chromium-rich foods you’ll need to eat. Studies on chromium supplementation found that those taking a huge 600 to 1,000 mcg daily showed improved blood sugar control, better appetite, and reduced cravings. But as usual, don’t overdo the supplementation of trace minerals. Overdosing with chromium may affect zinc and iron absorption. The safe upper limit is around 1,000 mcg per day or 1 mg.

7 Chromium-rich Foods

Mussels: 128 mcg of chromium is obtained in a 3.5-ounce serving. This food comes top of the list. Other shellfish are nearly as rich in the mineral; oysters give you 57 mcg and shrimp 27 mcg.
Broccoli is the best chromium-rich food on the list, giving 22 mcg of chromium per cup.
Grape Juice: Chromium levels aren’t as high after the two above foods. Number three on the list is 100% grape juice, with 7.5 mcg per cup.
Wine: Not surprisingly, wine is high on the list of chromium-rich foods as it’s made of fermented grape juice. Levels of chromium vary, with red wine containing levels ranging from 1.7 mcg to 21.4 mcg per glass and white wines 1.6 mcg to 10.5 mcg.
Whole Wheat Flour: unprocessed wheat grains contain a huge 21 mcg per 3.5 ounces. So, eat whole wheat bread and not the white cotton wool-like stuff to keep up your chromium levels.
Brazil Nuts: a handful of these nuts gives your 10 mcg of chromium. Pumpkin seeds are equally as good if you cook with them.
Brewer’s yeast: this spent product of fermentation from breweries and whiskey distilleries gives you 9 mcg per tablespoon.

Why are Mussels so Rich in Chromium?

Mussels are not only a delicious seafood option, but they also provide a surprising health benefit - they are the best source of chromium. Chromium is a mineral essential for regulating blood sugar levels and insulin sensitivity. But did you know that it may also positively impact weight management? Studies have shown that chromium supplementation can lead to decreased appetite, reduced food intake, and improved body composition. Mussels, as a great source of chromium, can be a delicious and healthy addition to your diet if you're looking to support your weight loss and metabolism goals.

Mussels Weight Loss Management

Mussels are a great source of chromium, with a 3-ounce serving containing about 45 micrograms of the mineral. This value makes them a great food choice for those looking to support their weight loss and metabolism goals. Chromium has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce cravings for sugary foods. Additionally, studies have found that chromium supplementation can lead to decreased appetite and reduced food intake, ultimately leading to weight loss. So, if you're looking to support your weight management goals, consider adding mussels to your diet as the best of the chromium-rich foods.

Chromium in Sizzling Minerals

Our 75+ pure plant-derived minerals wafers contain chromium at 6 mcg, according to the TRC Minerals analysis. So now you know which are the most chromium-rich foods.

References:

1. Nut Rev 1905445

2. Preuss HG. J Am Coll Nutr. 1997; 16;5:397-403

3. Chromium in Mussels

Synonymous terms: chromium rich foods; chromium-rich foods for diabetics; top 10 chromium foods; magnesium and chromium rich foods; chromium deficiency symptoms; chromium benefits

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