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Chromium
- Chromium is a mineral that humans require in trace amounts, although its mechanisms of action in the body and the amounts needed for optimal health are not well defined. It is found primarily in two forms: 1) trivalent (chromium 3+), which is biologically active and found in food, and 2) hexavalent (chromium 6+), a toxic form that results from industrial pollution. This fact sheet focuses exclusively on trivalent (3+) chromium.
- Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrate, fat, and protein in the body.
- Chromium also appears to be directly involved in carbohydrate, fat, and protein metabolism, but more research is needed to determine the full range of its roles in the body. The challenges to meeting this goal include:
- Defining the types of individuals who respond to chromium supplementation;
- Evaluating the chromium content of foods and its bioavailability;
- Determining if a clinically relevant chromium-deficiency state exists in humans due to inadequate dietary intakes; and
- Developing valid and reliable measures of chromium status
What foods provide chromium?
Chromium is widely distributed in the food supply, but most foods provide only small amounts (less than 2 micrograms per serving). Meat and whole-grain products, as well as some fruits, vegetables, and spices are relatively good sources. In contrast, foods high in simple sugars (like sucrose and fructose) are low in chromium.
Dietary intakes of chromium cannot be reliably determined because the content of the mineral in foods is substantially affected by agricultural and manufacturing processes and perhaps by contamination with chromium when the foods are analyzed. Therefore, Table 1, and food-composition databases generally, provide approximate values of chromium in foods that should only serve as a guide.
Table 1: Selected food sources of chromium
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Food
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Chromium (mcg)
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Broccoli, ½ cup
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11
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Grape juice, 1 cup
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8
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English muffin, whole wheat, 1
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4
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Potatoes, mashed, 1 cup
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3
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Garlic, dried, 1 teaspoon
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3
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Basil, dried, 1 tablespoon
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2
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Beef cubes, 3 ounces
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2
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Orange juice, 1 cup
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2
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Turkey breast, 3 ounces
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2
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Whole wheat bread, 2 slices
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2
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Red wine, 5 ounces
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1-13
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Apple, unpeeled, 1 medium
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1
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Banana, 1 medium
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1
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Green beans, ½ cup
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1
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Chromium intakes and healthful diets
Eating a variety of whole grains, fruits, vegetables, meats, and milk and milk products should provide sufficient chromium. According to the 2005 Dietary Guidelines for Americans, "Nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet."
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