![]() ![]() Turkey breast is a complete protein source that can be easily incorporated into a balanced meal. While this is true, three ounces of turkey breast will also provide 1.7 mcg of chromium, or 5% DV. Turkey BreastĪnimal-proteins are usually known to provide a good source of B vitamins. You can steam, roast, boil, and even microwave them for an easy and refreshing side dish. ![]() Green beans are an easy source of non-starchy vegetables to add to any meal. Green beans, or string beans, will provide 1.1 mcg of chromium, or 3% DV, for a half cup. Tomatoes are also high in an antioxidant called lycopene – recognized for its rich red color. Tomato juice also contains many vitamins like vitamin C and vitamin A. While tomato juice doesn't provide as much chromium as broccoli, it still contains 1.5 mcg for every cup. It is important to speak with your doctor about dietary intake choices when taking certain medications. Its main role is to help with blood clotting. Vitamin K is a fat-soluble vitamin found in many dark green leafy vegetables. For example, next time you’re eating a tofu stir fry, be sure to add some broccoli to the mix. When consuming plant-based proteins, it is recommended to add vitamin C to increase the amount of iron the body absorbs. Vitamin C may also support our immune system and improve iron absorption. Broccoli is a high source of vitamin C and vitamin K, and a good source of potassium and folate.Īs mentioned, antioxidants can protect the body from free radicals and cellular damage. Broccoli is a cruciferous vegetable, which is known to provide the body with many health benefits. One cup of broccoli provides 22 mcg of chromium – a whopping 62% of our Daily Value. It may just keep the doctor away – providing further antioxidants and fiber to support our gut and heart health.Īpples can be a great satisfying snack paired with some protein like peanut butter. One medium apple with the peel contains 1.4 mcg of chromium, or 4% DV. ApplesĪnother fruit that can provide chromium to the diet is an apple. Antioxidants ward off free radicals, which protect our cells from damage from oxidative stress.Īs with grape juice, be sure to review the label, and be conscious of added sugar. While this does not provide as much chromium, orange juice is a rich source of vitamin C and antioxidants. Orange juice is a good source of chromium, providing 2.2 mcg for one cup or 6% of the DV. If you prefer orange juice over grape juice, it also provides chromium to the diet, although a much smaller amount. Since fruit juice contains plenty of natural sugar, when selecting a grape juice, look for one with 100% juice and no added sugar. A percentage of 5% or less is considered a low source, while 20% or more is considered a high source.Īs a rule for good health, seek out foods with vitamins, minerals, or fiber in this “high source” range, while keeping sodium, saturated fat, and added sugar within the “low source” limit. You may have seen %DV noted on the right side of the nutrition food label. Percent Daily Value (%DV) displays how much a nutrient is contributing to your total daily nutrition – typically based on a standard 2000-calorie diet. Just one cup contains a total of 7.5 mcg, 21% of our Daily Value (or %DV) for chromium. Grape juice is an excellent source of chromium. Here is a list of high food sources of chromium. As mentioned, chromium content is dependent on the growth and processing of these foods.Ĭhromium is measured in micrograms, also known as mcg. Grain products, fruits, and vegetables vary greatly, but some may contain an abundant amount. Most dairy foods, meats, and fish are low in chromium. This is due to the bioavailability or absorption of this nutrient. Often, soil and water conditions, as well as the conditions throughout the agricultural and manufacturing process, determine the amount of chromium available in a given food.Įven in the case of a well-balanced diet, chromium content may be suboptimal hence the use of an effective supplement. Though found in many foods, the amount of chromium available to us will vary based on a range of factors, including growth and transportation, as well as how and whether it’s been fortified for nutritional reasons, as is often the case in fruit juice. Research suggests that chromium plays an important role in the metabolism of carbohydrates, proteins, and lipids (also known as fat). Being a trace mineral, our body only needs a very small amount. There is limited research on the role of chromium and how much is required. Let’s explore more on what chromium is, how much we need, where to obtain it, and why supplementation may be beneficial. While food is the best way to get your vitamins and minerals, you can also find and take chromium as a supplement. Chromium is a trace mineral found naturally in many foods.
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