According to the National Institutes of Health, there is not a comprehensive data base on dietary chromium, because the chromium content of foods can be substantially affected by agricultural and manufacturing processes. However, many sources that discuss dietary chromium suggest that the following are some of the richest examples known.
Food - Amount
Brewer's yeast 1 tablespoon
Beer and red wine 12 ounces/5 ounces
Beef, organ, and processed meats 3 ounces
Aged cheese 1.5 ounces
Broccoli 1 cup
Mushrooms 1 cup
Grape juice 1 cup
Best food groups: Meat, cheese, whole wheat products
Also consider: Romaine lettuce, onions, oysters, whole grains, wheat germ, apple skins, potatoes, oats, prunes, nuts, asparagus
What is chromium and why is it so important? Chromium is an essential mineral with a fundamental role in maintaining blood sugar levels. We only need very small amounts—that is why it is referred to as a "trace" mineral. It is part of the glucose tolerance factor (GTF), which helps increase the action of insulin in the body so glucose can be utilized more effectively. Chromium also helps activate various enzymes throughout the digestion process so our body can obtain energy from the different foods we eat.
Because chromium is needed in such slight amounts, deficiency is not seen often. In fact, chromium can also be absorbed through exposure to it in the environment. In certain cases, symptoms of chromium deficiency may include hyperinsulinemia, high blood pressure, high blood sugar levels, and insulin resistance.
How much is enough?
The DV for chromium is 80 mcg, based on a 2,000-calorie diet.
Chromium toxicity due to food intake is very rare and hasn't been studied efficiently, no UL has been established. People with a history of liver and/or kidney problems should consult with their physician before taking any supplements that contain chromium.
Supplements: Chromium is available in a variety of forms: chromium chloride, chromium picolinate, chromium polynicotinate, and chromium-enriched yeast. Which form is best has been the subject of much debate. Some studies have shown that chelated (meaning "clawed") forms of chromium, such as chromium picolinate and polynicotinate, where the chromium is bonded together with another substance, are better absorbed into the body. However, the chelating effect may also not allow enough of the chromium to be released in the body to be properly absorbed. Chromium in the polynicotinate form is often used to improve blood sugar control.
Brewer's Yeast
Brewer's yeast, also known as Saccharomyces cerevisiae, is actually a fungus used to make beer. It is sold as a powder of a tablet supplement and it is a rich source of B-complex vitamins, protein, and selenium. Other types of yeast, such as nutritional, baker's, and torula yeast, are actually low in chromium. In a study of fifty diabetic subjects, those who took brewer's yeast supplements for eight weeks had marked reductions in blood glucose, triglycerides, and LDL cholesterol levels, and elevated HDL cholesterol levels.
Beer and Red Wine
Studies have found that chromium can accrue during the fermentation process in some alcoholic beverages. A French study found that red wines varied in their chromium content anywhere from 7 to 90 mcg per liter. Syrah and Grenache varietals were the highest. So, that glass of wine or a can of beer may be providing your body with chromium, and you didn't even know it! Exciting news, but don't chug the whole bottle of wine or down a six-pack! Keep alcohol consumption moderate—one to two drinks per day for guys and one drink per day for women, per the American Heart Association.
Beef, Organ, and Processed Meats
Beef is an excellent source of chromium, protein, selenium, and zinc, and a good source of iron, niacin, riboflavin, and vitamin B6. Elevated cholesterol, LDL cholesterol, and triglycerides can be complications of metabolic syndrome and diabetes. But when moderate amounts of lean beef were part of a DASH-style diet , lipids were managed well as long as saturated fat was less than 7 percent.
Aged Cheese
True, some varieties of cheese are high in fat, but many are not—so you don't have to eliminate cheese from your diet if you are trying to watch your waistline! After all, just 1.5 ounces of aged cheese counts as a dairy serving, providing bone-building calcium and protein. Chromium has been found to help regulate blood sugar. The addition of dairy products, such as cheese, to the diet was found to lower the risk of metabolic syndrome, in turn benefiting blood pressure, cholesterol, and blood glucose levels.
Broccoli
Broccoli is one of the richest sources of chromium in the diet besides being loaded with other vitamins and minerals . Broccoli is a great example of a low-calorie and nutrient-rich vegetable that aids in weight management and may play a role in managing blood glucose.
California produces almost all the broccoli that is eaten in the United States; Americans eat, on average, 4 pounds per year. Consumption of this tasty vegetable has increased over 900 percent in the last twenty-five years.
Mushrooms
Mushrooms are also rich in substances called beta-glucans which possess immune-stimulating and cholesterol-lowering benefits. Beta-glucans are highest in the oyster, shiitake, and split gill mushroom varieties. Mushrooms may be a worthy opponent in the fight against dia-besity. Research has shown that swapping out high-calorie, dense foods for low-calorie yet filling foods such as mushrooms can help aid in managing weight yet feeling satisfied after meals. Reducing weight can help reduce the risk of type 2 diabetes.
Grape Juice
Not surprising to find that grape juice is a good source of chromium, in light of wine's being a great source, too! Grape juice is an excellent source of manganese, powerful antioxidants called polyphenols, and vitamin C. you don't know about you but I've always found grape juice to be pretty sweet and assumed that it raises blood glucose quickly. But in a study of sixty-four healthy individuals, average blood glucose dropped instead of rising after drinking grape juice.
Source: USDA National Nutrient Database for Standard Reference, Release 24