Chromium is a nutrient that can be found in foods such as meat, whole grains and beans, and acts on organisms by increasing the effect of insulin and improving diabetes. In addition, this nutrient helps in the formation of muscles, as it improves the absorption of proteins in the intestine, and also assists in burning body fat, aiding the process of weight loss.
In addition to being present in food, chromium can also be purchased as a supplement in capsules, the best known being chromium picolinate.
List of foods rich in chromium
The main foods rich in chromium are:
- Meat, chicken and seafood;
- Eggs;
- Milk and dairy products;
- Whole grains like oats, flaxseed and chia;
- Whole foods such as rice and bread;
- Fruits, such as grapes, apples and oranges;
- Vegetables such as spinach, broccoli, garlic and tomato;
- Legumes such as beans, soybeans and corn.
The body only needs small amounts of chromium daily, and its absorption in the intestine is best when chromium is ingested with foods rich in vitamin C such as orange and pineapple.
Amount of chromium in food
The following table shows the amount of chromium present in 100g of food.
| Food (100g) | Chromium (mcg) | Calories (kcal) |
| Oats | 19.9 | 394 |
| Wheat flour | 11.7 | 360 |
| French bread | 15.6 | 300 |
| Raw bean | 19.2 | 324 |
| Acai, pulp | 29.4 | 58 |
| Banana | 4.0 | 98 |
| Raw carrot | 13.6 | 34 |
| Tomato extract | 13.1 | 61 |
| Egg | 9.3 | 146 |
| Chicken breast | 12.2 | 159 |
Adult women need 25 mcg of chromium per day while men need 35 mcg, and deficiency of this mineral can cause symptoms such as tiredness, irritability, mood swings, and increased blood glucose and cholesterol levels. However, a balanced feed containing foods that are rich in chromium provides the required amounts of chromium per day.
In the treatment of obesity it is recommended from 200 mcg to 600 mcg of chromium per day.
How Chromium Can Help You Lose Weight
Chromium helps to lose weight because it causes the body to use more carbohydrates and absorb more protein, which helps in reducing blood glucose and producing muscles. In addition, it also works by lowering cholesterol production and increasing fat burning, improving diseases like high cholesterol and increased weight loss. Learn more about The Importance of Chromium for Metabolism.
To enhance its effects, chromium can also be consumed through supplements in capsules such as chromium picolinate and chromium citrate, and the recommended dose is 125 to 200 mcg / day. Ideally, take the supplement with a meal, or as directed by your doctor or dietitian.
Watch the following video and see what other supplements can help you lose weight:
