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Foods High in Chromium Picolinate

By Carrie Cross ; Updated August 14, 2017

The human body contains very small amounts of the essential mineral chromium, states the University of Maryland Medical Center. It is available in many forms, including chromium picolinate. The university states it is thought chromium assists insulin in delivering glucose to your body's cells to be used as energy. It estimates 90 percent of all Americans may have low chromium levels. This may increase your risk of diabetes and heart disease.

Brewer's Yeast

The University of Michigan Health System mentions brewer's yeast as the best source for chromium. Brewer's yeast is the byproduct of beer brewing and has a bitter taste. If the yeast does not have a bitter taste, it probably does not contain chromium. Tablets or capsules are available as well as powder. Good quality brewer's yeast may contain up to 60 micrograms of chromium per tbsp. Your doctor may prescribe 1 or 2 tbsp per day.

Fruits and Vegetables

Chromium is available in many foods. The amount varies because of agricultural and manufacturing process, states the Office of Dietary Supplements. It adds that foods high in simple sugars tend to be low in chromium. It lists the following fruits and vegetables: 1/2 cup of broccoli, 11 micrograms; 1 tsp of dried garlic, 3 mcg; 1 cup of orange juice, 2 mcg; 1 cup of grape juice, 8 mcg; and 1/2 cup of green beans, 1 mcg.

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Meat and Whole Grains

Chromium picolinate is not readily absorbed by the intestinal tract. The Office of Dietary Supplements estimates only 0.4 to 2.5 percent of chromium consumed finds its way into the bloodstream. Vitamin C and niacin assists in its absorption. The following meats and whole grains are high in chromium: whole-wheat English muffin, 4 mcg;, one slice of whole-wheat bread, 1 mcg; and 3 oz. of beef or turkey breast, 2 mcg.

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