Chromium
Last Updated on Sunday, 28 February 2010 20:55
Chromium is known to enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrate, fat, and protein in the body.
Chromium is a mineral that humans require in trace amounts, but its mechanisms of action in the body and the amounts of chromium needed for optimal health are not well defined.
Recommended Intake
The Food & Nutrition Board at the Institute of Medicine of the National Academies established adequate daily dietary intake allowances for the amounts of chromium needed for children and adults. They are listed below in micrograms (mcg) per day.
| Age | Infants and children (mcg/day) | Males (mcg/day) | Females (mcg/day) | Pregnancy (mcg/day) | Lactation (mcg/day) |
|---|---|---|---|---|---|
| 0 to 6 months | 0.2 | ||||
| 7 to 12 months | 5.5 | ||||
| 1 to 3 years | 11 | ||||
| 4 to 8 years | 15 | ||||
| 9 to 13 years | 25 | 21 | |||
| 14 to 18 years | 35 | 24 | 29 | 44 | |
| 19 to 50 years | 35 | 25 | 30 | 45 | |
| >50 years | 30 | 20 |
Sources of Chromium
| Food | Chromium (micrograms) |
|---|---|
| Broccoli, ½ cup | 11 |
| Grape juice, 1 cup | 8 |
| English muffin, whole wheat, 1 | 4 |
| Potatoes, mashed, 1 cup | 3 |
| Garlic, dried, 1 teaspoon | 3 |
| Basil, dried, 1 tablespoon | 2 |
| Beef cubes, 3 ounces | 2 |
| Orange juice, 1 cup | 2 |
| Turkey breast, 3 ounces | 2 |
| Whole wheat bread, 2 slices | 2 |
| Red wine, 5 ounces | 1-13 |
| Apple, unpeeled, 1 medium | 1 |
| Banana, 1 medium | 1 |
| Green beans, ½ cup | 1 |
