Why care about getting enough chromium from our diets? Chromium is an essential trace mineral that mostly exists in the trivalent form (Cr3+) within the human body. Its most important function is in serving as a cofactor for chromodulin, which amplifies insulin signaling. As a result, chromium is particularly important for carbohydrate metabolism, and may play a protective role against blood sugar disorders like type 2 diabetes. Chromium has also been shown to reduce food intake, cravings, and binge behavior in some populations, and may also help improve blood lipid profiles.
Chromium is a trace element that doesn’t get as much attention as some other “heavy hitter” minerals (like iron or calcium), but that doesn’t mean it’s not important for health! Chromium was first discovered in 1797 by a French chemist named Nicholas Louis Vauquelin, who was analyzing a bright red mineral found in a Siberian gold mine—at the time, referred to as Siberian red lead. Along with lead, the mineral contained a previously unknown metallic element that produced colorful compounds when mixed with various solutions. Vauquelin named this new element chromium from the Greek word chroma, meaning color. In fact, the green color in emerald is caused by chromium, as is the red in rubies!
Chromium’s main function is in the potentiation of insulin, allowing the body to effectively use carbohydrates. It also influences the metabolism of fat and protein.
Chromium is found in small amounts in every food group, but is most abundant in foods such as kidneys, oysters, liver, broccoli, green beans, leafy green vegetables, mushrooms, nuts, egg yolks, and tomatoes. Brewer’s yeast and blackstrap molasses are also good sources of chromium. Unlike most minerals and vitamins, the amount of chromium in different foods hasn’t been thoroughly documented. And, chromium levels can vary dramatically among different samples of the same foods due to variations in local soil conditions, water conditions, and agricultural processes!
This article explains the biological roles of chromium , the interactions between dietary chromium and our risk of five major health conditions, symptoms and signs that we’re getting too little or too much chromium, how much chromium we need by demographic, and shares the top 25 best common whole food sources of chromium. Paid subscribers also can download a printer-friendly PDF version of this information below!
The Biological Roles of Chromium
Among the trace minerals, chromium is somewhat shrouded in mystery. In fact, some debate exists about whether it’s truly essential—although we certainly have enough evidence to show it plays a role in human health!
Chromium can exist in a number of oxidation states, but within the body, exists mostly in the form of trivalent chromium (Cr3+), which is the form believed to play a role
