Diet Fitness Health

Do you know how much chromium your body needs in your daily diet? Generally, a healthy adult needs about 25 to 30 micrograms per day. As you age, your chromium needs may increase. Pregnant and breast feeding women needs about 30 micrograms of chromium daily. As a rule, your chromium needs are based upon your age, health, weight, and body size.

The next question most health-conscious people ask is how to obtain the necessary amount of this essential mineral. There are many different foods that contain chromium, but the amount is unfortunately small. These foods include meat, poultry, seafood, whole grains, dairy products, some herbs and spices, fruits and vegetables. For example, consider this list of chromium-containing foods:

- cup of broccoli = 11 mcgs
- 1 cup of orange juice = 2 mcgs
- 2 slices of whole grain bread = 2 mcgs
- 3 oz of turkey breast = 2 mcgs
- 1 tsp of dried garlic = 3 mcgs
- 1 tblsp of dried basil = 2 mcgs
- 1 cup of mashed potatoes = 3 mcgs
- 5 oz of red wine = 1 to 13 mcgs
- 1 medium sized banana = 1 mcg
- cup of green beans = 1 mcg

- 1/2 cup broccoli (11mcg)
- 1 cup orange juice (2mcg)
- 1 cup orange juice (2mcg)
- 2 slices of whole grain bread (2mcg)
- 3 ounces of turkey breast (2mcg)
- 1 tsp of dried garlic (3mcg)
- 1 tablespoon of dried basil (2mcg)
- 1 cup of mashed potatoes (3mcg)
- 5 ounces of red wine (1 to 13 mcg)
- 1 medium-sized banana (1mcg)
- 1/2 cup of green beans (1mcg)

Chromium is found in two forms: chromium 3+ (”trivalent”, obtained from food) and chromium 6+ (”hexavalent” that is the toxic form of this mineral). To function in a healthy manner, your body requires a sufficient form of chromium 3+. Chromium from foods is not well absorbed by your body; your physician may determine that taking a chromium supplement is right for you.

If your daily diet doesn’t supply you with enough chromium, you and your physician may consider using your use of a chromium supplement. You’ll generally be able to find a high-quality supplement either in a local health food store or, for additional convenience, from an online merchant that offers good discounts and free shipping for their products. Be sure to do a little homework to make sure your merchant is a reputable supplement dealer and the you’re receiving a quality chromium product.

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