What Foods Contain Chromium Picolinate?

Aparna Jadhav May 10, 2019
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When you are diagnosed with chromium deficiency, you need to know the foods that contain chromium picolinate, which is the nutritional supplement to treat the deficiency. Read on to find out these foods...
Chromium picolinate is formed when chromium (III) is added to picolinic acid, and the result is a bright red colored coordination complex. Chromium is an element which is required by the body to utilize glucose by insulin, during metabolism in the cells.
However, when there is shortage of this element, the glucose is not utilized appropriately for energy production, leading to various symptoms of chromium deficiency. The compound chromium picolinate, as mentioned earlier is a chemical compound which provides the chromium to the body cells.
To reap the various chromium picolinate benefits, you can find it in a number of dietary sources, which need to be consumed in large quantities. Let's see what foods contain chromium picolinate.

Foods that Contain Chromium Picolinate

Our body contains very small amounts of chromium which is an extremely essential mineral or element for the body. Out of the many forms in which chromium is available in nature, chromium picolinate is one of them and this compound is found in various food sources.
Even though chromium deficiency is not a very serious problem, it is a matter of concern and should not be ignored. The normal levels of chromium intake are 30 - 35 micrograms for men, and 20 - 25 micrograms for women, which can prove toxic if exceeded.
However, low chromium levels may lead to risks of heart disease or diabetes, thus, having foods which are rich in chromium picolinate is very essential. Further, we have mentioned a few of these foods, so take a look.

Whole Grains

When you get refined and polished grains, that is where you reduce your chances of receiving most of the nutrients found in the grains. This is why whole grains should be preferred, as polished grains lack the minerals and vitamins which whole grains are rich in.
Like other minerals, whole grains such as wheat germ and bran, brown rice, oats, barley, amaranth and corn are all rich sources of chromium picolinate. When the whole germ of these grains is consumed in the diet, you can receive at least 5 mcg of the chromium, as the refined germs lack the compound.

Fruits and Vegetables

Some more examples are fruits such as orange, grapes, bananas and apples (very minute amounts). These fruits when consumed in the juice or pulp forms provide all the necessary chromium to the body.
One cup of orange juice contains about 2 mcg and a cup of grape juice contains 8 mcg of chromium picolinate. Other than these fruits, there are a few vegetables which also contribute to this dietary source.
These are broccoli, green beans, dried garlic and potatoes, where ½ cup broccoli provides about 11 mcg and ½ green beans, about 1mcg of the chromium picolinate. 1 teaspoon of dried garlic adds up to 3 mcg of this compound, thus using it daily in your meals can be quite beneficial.

Meat and Microbes

One of the richest sources of chromium picolinate, which is not readily digested by the intestine is Brewer's yeast. It is a byproduct of the brewing beer process and this has a bitter taste, which is the recognition of the presence of chromium. Usually consumed in the form of tablets, powder. The Brewer's yeast contains almost 60 mcg of chromium per tbsp.
Other than the yeast, there are a few meats such as beef and turkey breast which are rich in this compound. 3 oz. of the two lean meats provide about 2 mcg of chromium which is a good amount once in a day. But, there are a few side effects of chromium picolinate as well, so make sure you don't over consume it.
With this information, you are free to include these foods in your diet. However, before you make any incorporation, make sure you consult a doctor for allergies and side effects of too much chromium in the body.