Natural Sources of Chromium

There are certain nutrients, which have to be obtained from external sources because the body does not manufacture it. Chromium is one such mineral that is vital for a number of body functions. However, this essential nutrient needs to be gained from the diet and supplements, and is required only in trace amounts, unlike other vitamins and minerals. A failure to supplement this mineral can lead to the person suffering from chromium deficiency.

Pregnant women, elderly individuals and individuals performing strenuous exercise are prone to be suffering from low chromium levels in the body. To address this issue it is advisable to include foods that are rich sources of chromium in the diet. The recommended amount of chromium in the body on a daily basis is approximately 25 to 35 mcg (for males) and 21 to 25 mcg (for females). However, pregnant women and lactating mothers are expected to take about 30 to 45mcg of chromium each day.

There are many food sources which have rich amounts of chromium. Including such foods help in raising the levels of chromium in the body, in a healthy manner. Here are some of the foods containing chromium that should be a regular inclusion in the diet if you need to garner good health.

Brewer's yeast is considered to be the best available source of chromium in nature, given the fact that it is grown in chromium-rich soil. Chromium is also available commercially as supplements like chromium picolinate, chromium nicotinate, chromium chloride in the form of capsules and tablets. The following list includes fruits, vegetables, meat and herbs.

• Broccoli
• Green beans
• Corn
• Tomatoes
• Spinach
• Mushrooms
• Potatoes with skin
• Romaine lettuce
• Onions

• Green peppers
• Dulse (a type of seaweed)
• Asparagus
• Dried beans
• Corn oil
• Wheat germ
• Black strap molasses
• Apples
• Bananas
• Grapes
• Prunes

• Oranges
• Chicken breast
• Chicken legs
• Beef
• Eggs
• Oysters
• Fish
• Calves' liver

• Seafood
• Pork kidney
• Cheese
• Butter
• Dairy products
• Whole grains
• Brown rice
• Oatmeal
• Cereals
• Bran
• Nuts
• Bread

You need to be aware that dietary chromium is quite different from industrial chromium. This form of chromium, which is hexavalent chromium is toxic in nature and can cause havoc to the health of the individual. On the other hand, trivalent chromium or dietary chromium is necessary for a number of functions and also for the overall development of the body.

• Chromium in healthy amounts helps in the regulation of blood sugar and cholesterol, and also keeps a check on their levels, dissuading from rising.

• Adequate amounts of this mineral helps in the synthesis of cholesterol and fatty acid, which contribute to the proper functioning of the brain and other organs.

• Individuals suffering from diabetes are known to benefit from taking prescribed amounts of chromium in the form of diet or supplements. This is because chromium is effective in the metabolism (or breakdown) of insulin.

• This mineral is also necessary to maintain optimal weight of the body and also helps increase the lean muscle mass. It also improves the transfer of glucose from the blood to the cells for the release of energy.
• Chromium triggers the production of good cholesterol (or HDL), thereby reducing the level of LDL (or bad cholesterol). This in turn prevents the occurrence cardiovascular diseases.

• Another health benefit of chromium is that it keeps a check on the blood pressure and reduces the risk of a stroke or a heart attack. It also prevents the occurrence of atherosclerosis, which is a result of accumulation of plaque in the blood vessels.

These were some natural sources of chromium, that prove quite effective in raising the levels of this mineral in the body. However, before including chromium supplements, consult a health care provider, since a high concentration of this mineral can lead to health issues like upset stomach, irregular heartbeats and malfunction of the liver. Stay healthy!