Chromium is a nutrient that can be found in foods such as meat, whole grains and beans, and acts on the body 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 helps in burning body fat, helping the weight loss process.
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 chromium-rich foods
The main foods rich in chromium are:
- Meat, chicken and seafood; Eggs; Milk and dairy products; Whole grains such as 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 tomatoes; Legumes such as beans, soybeans and corn.
The body needs only small amounts of chromium daily, and its absorption in the intestine is better when chromium is eaten with foods rich in vitamin C, such as orange and pineapple.
Chromium Amount in Food
The table below 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 beans | 19.2 | 324 |
| Açaí, 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 a day, while men need 35 mcg, and a deficiency of this mineral can cause symptoms such as tiredness, irritability, mood swings, and increased blood glucose and cholesterol levels. However, a balanced diet, containing foods that are rich in chromium, provides the necessary amounts of chromium per day.
In the treatment of obesity, 200 mcg to 600 mcg of chromium per day is recommended.
How Chromium can help you lose weight
Chromium helps to lose weight because it makes the body use more carbohydrates and absorb more proteins, which helps in reducing blood glucose and muscle production. In addition, it also works by decreasing cholesterol production and increasing fat burning, improving diseases such as high cholesterol and increasing 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. The ideal is to take the supplement with a meal, or according to the guidance of the doctor or nutritionist.
Watch the following video and see what other supplements can help you lose weight:
