Chrome-rich foods, a mineral that your body requires in certain amounts. It occurs mainly in two forms: hexavalent chromium and trivalent chromium. The former is a toxin, while the latter is safe for humans. However, the body does not produce chromium on its own. That is why chromium should be taken through foods or supplements.
Chromium is naturally present in specific food sources and the environment. The chromium mineral found in food will not cause any harm to your body. Foods with 5 to 7 micrograms of chromium per serving are good enough to be considered a powerful food source of this mineral. Here are some foods rich in chromium
Broccoli is a cruciferous vegetable and is a good source of chromium. Half a cup of broccoli provides you with 11 micrograms of chrome. In addition to chromium, broccoli is rich in vitamin K, folate, vitamin C, and A. You can easily prepare broccoli as a soup, grind it for salads or eat it as a side dish on steam.
Chrome-rich foods nutrition values of broccoli
100 g of broccoli contains:
- – Energy: 34 kcal;
- – Carbohydrates: 7 g;
- – Dietary fiber: 2.6 g;
- – Potassium: 316 mg;
- – Vitamin C: 89.2 mg;
- – Chromium: 16 mcg.
Grape juice Grape juice without any sweeteners and additives is a healthy drink if consumed in moderation. It provides about eight micrograms of chromium per cup (240ml) and makes up 21% of DV per chromium (daily value). It is also rich in antioxidants such as flavonoids and resveratrol. In addition, vitamin C is present in grape juice, increasing the absorption of chromium in the body. However, the chromium content of grape juice tends to vary depending on the harvesting and production process.
Chrome-rich foods nutrition values
- 100 ml of grape juice contains:
- – Calories: 64 kcal;
- – Carbohydrates: 15.8 g;
- – Sugar: 14 g;
- – Potassium: 104 mg;
- – Vitamin C: 25, 4 mg;
- – Chromium: 3.3 mcg.
Whole wheat flour . Products made from whole wheat flour, such as homemade English rolls, muffins and bread, are the best options for getting more chromium in your diet. A standard size muffin is equivalent to 10% DV for chrome. You can also add whole wheat bread to your breakfast. Contains 1 mcg of chromium per slice. They are also rich in potassium and magnesium.
Nutrition values of 100 g of whole wheat flour contains
- – Calories: 332 kcal;
- – Carbohydrates: 74.5 g;
- – Protein: 9.61 g;
- – Potassium: 394 mg;
- – Magnesium: 117 mg;
- – Chromium: 21 mcg.
Brewer’s yeast Well known as an ingredient in bread and beer, brewer’s yeast is a rich source of chromium. Brewer’s yeast, also called Baker’s yeast, is a dietary supplement that boosts the immune system and controls blood sugar. One tablespoon or 12 grams of brewer’s yeast offers 3.3 mcg of chromium. It is equal to 9% of DV of chrome. You can take 1-2 tablespoons of brewer’s yeast a day. Mix it in shakes, water or juice. Or you can replace salt with brewer’s yeast to sprinkle on popcorn, vegetables or baked goods.
Nutrition values of Brewer’s yeast
Two tablespoons of brewer’s yeast contain:
- – Calories: 60 kcal;
- – Total carbohydrates: 7 g;
- – Protein: 7 g;
- – Calcium: 7 mg;
- – Chromium: 6.6 mcg.
The turkey has a specific taste and is naturally rich in chromium. In addition, it contains potassium, zinc and is a source of iron. About 85 grams of turkey breast provides you with approximately 2 mcg of chromium. To make the food even richer in chromium, you can combine turkey with whole grains such as green beans, potatoes and broccoli. For example, you can prepare an easy breakfast by adding turkey to an omelet or scrambled eggs.
Chrome-rich foods in 100 grams of raw turkey contain
– Calories: 139 kcal;
– Protein: 22.6 g;
– Fat: 2.3 g;
– Potassium: 249 mg;
– Chromium: 2.4 mcg.
Green beans offer 1.5 micrograms of chromium per 100 grams. In addition, it is high in vitamin K, folate and calcium. Try to enjoy green beans with nutritional yeast for extra health boost. You can add green beans to your diet by boiling or steaming.
Nutrition values of 100 grams of green beans contain
- – Calories: 31 kcal;
- – Carbohydrates: 7.13 g;
- – Calcium: 37 mg;
- – Vitamin C: 16.3 mg;
- – Chromium: 1.5 mcg.
Tomato juice In addition to being a refreshing drink, tomato juice contains chromium, vitamin A, vitamin C and vitamin E. One glass of tomato juice or 240 ml provides 1.5 mcg of chromium. It is equal to 4% DV for chrome. In addition, chromium in fresh tomatoes or tomato juice keeps your blood sugar balanced. Nutritional value: 100ml of tomatoes contain: – Calories: 18 kcal; – Carbohydrates: 3.9 g; – Vitamin A: 17% DV; – Vitamin C: 23% DV; – Chromium: 0.6-0.9 mcg. The recommended daily intake of chromium for people of different age groups are: – Infants aged 0 to 13 months: 2 to 5.5 mcg; – Children aged 1 to 3 years: 11 mcg; – Children aged 4 to 8 years: 15 mcg; – Boys aged 9 to 18 years: 25 to 35 mcg; – Girls aged 9 to 18 years: 21 to 24 mcg; – Men aged 19 to 50 years: 35 mcg; – Women aged 19 to 50 years: 25 mcg; – Men over 50: 30 mcg; – Women over 50: 20 mcg.