Healthy Foods that Contain Chromium

By Dr. Ben Kim on January 05, 2005

Healthy Eating Resources

There are two main forms of chromium: chromium-3 and chromium-6. Chromium-6 was made famous as a carcinogen by the movie Erin Brockovich. Chromium-3 is the main form of chromium that is found in foods and used by your body. The information on chromium in this article refers to the properties of chromium-3.

What Does Chromium Do in Your Body?

Helps to regulate your blood sugar level by enhancing the effects of insulin
Helps to prevent cardiovascular disease, including type II diabetes, through its effect on insulin
Helps your body make protein, fats, and cholesterol through its effect on insulin

The more sugar and refined carbohydrates like pasta, white bread, pastries, and cookies you eat, the greater your risk for chromium deficiency. Consumption of sugar and refined foods increases the amount of insulin your body must release into your blood stream, which increases the amount of chromium that is used and ultimately excreted in your urine.

Here are some healthy, whole food sources of chromium:

Food Sources	Serving	Chromium (mcg)
Corn on the cob	1 ear	52
Sweet potato	1 medium	36
Apple	1 medium	36
Organic Egg	1 medium	26
Tomato	1 medium	24
Broccoli	1/2 cup	11

And here are the Food and Nutrition Board's most recent guidelines on adequate daily intake of chromium for different age groups:

Adequate Intake (AI)
Life Stage	Age	Males (mcg/day)	Females (mcg/day)
Infants	0-6 months	0.2	0.2
Infants	7-12 months	5.5	5.5
Children	1-3 years	11	11
Children	4-8 years	15	15
Children	9-13 years	25	21
Adolescents	14-18 years	35	24
Adults	19-50 years	35	25
Adults	51 years and older	30	20
Pregnancy	18 years and younger	-	29
Pregnancy	19 years and older	-	30
Breastfeeding	18 years and younger	-	44
Breastfeeding	19 years and older	-	45

Toxicity

Some studies using cell cultures indicate that chromium found in supplements, particularly chromium picolinate, may cause damage to DNA. Because very little is known about the potential adverse effects of supplementing on a regular basis with chromium, I recommend that you get your chromium from whole foods only.

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