Chromium

What does chromium do?
Chromium enhances the action of insulin, and it is involved in the breakdown and absorption of carbohydrate, proteins, and fats.

How much do I need?
Adequate Intake is 35 micrograms for men and 25 for women. There is not enough data to establish a Recommended Dietary Allowance for chromium.

Are supplements recommended?
It is naturally present in a wide variety of foods, though only in small amounts.  Vitamin B3 (niacin) and Vitamin C help to improve the absorption of chromium. Most people do not need a chromium supplement, as deficiencies are rare and adequate amounts are obtained through a balanced diet. Supplements are primarily used for blood sugar management in diabetics. Consult a doctor, especially if you have diabetes or kidney disease. 

What are some good plant food sources of chromium?
WHOLE GRAINS, HIGH-FIBER BRAN CEREALS, BROCCOLI, GREEN BEANS, POTATOES, APPLES, BANANAS, COFFEE, BREWER’S YEAST

Chromium-Rich Plant Foods

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Green Bean Facts

Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.

Apple Facts

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.