Chromium-Rich Foods
The importance of chromium in the diet is becoming more and more well known, and many people would like to know what foods contain this mineral. Because chromium levels fluctuate even within the same foods (one batch of broccoli, for instance, may be higher in chromium than another batch), it may be a good idea to vary your diet and not rely on any one chromium-rich food to provide all you need.
Here are some food ideas for increasing your chromium intake, and some suggestions on preparing them.
* Brewer’s yeast – This dietary supplement tends to cause confusion, and it’s probably because of the word “yeast.” Brewer’s yeast is not the type of yeast used in breads and to raise baked goods. It is a type of fungus, like yeast, but it’s a different organism. It can be used to brew beer, which accounts for its name.
Many people enjoy Brewer’s yeast sprinkled on popcorn. You can also stir Brewer’s yeast into drinks if you have the powdered form. Flakes and powder of Brewer’s yeast can also be stirred into hot cereal or swirled into smoothies. Sources recommend a tablespoon or two a day.
* Broccoli – A versatile vegetable, broccoli is available year-round in most stores, fresh or frozen. You can steam it or eat it raw. Broccoli casseroles are good, too – try making one from some of the other chromium-rich foods, such as whole grains.
* Processed turkey / ham – You’ve probably never heard of a processed meat being included in a list of healthful foods! But certain processed meats contain significant amounts of chromium. If you are concerned about the preservatives used in these processed meats, consider getting nitrite/nitrate-free products.
* Potatoes – Both sweet and white potatoes have been shown to have significant chromium. It’s not hard to include potatoes in the diet – both types can be made into tasty oven fries, baked, mashed, and roasted.
* Whole grains – Whole wheat seems to be the highest in chromium; whole-wheat waffles, English muffins, and bagels have been shown to contain chromium, with waffles having the most. These breakfast breads make a healthful start to the day, but make sure you don’t load them with sugary syrups or jellies – refined sugar in the diet is said to reduce chromium levels by increasing its secretion in the urine.
* Grape juice – Orange juice also has chromium, but not nearly as much as grape juice, which contains about three times the chromium of orange juice. In addition to drinking grape juice, you can use it in some recipes in place of red wine. You can also make a fizzy drink by mixing grape juice with sparkling water.