Chromium is considered as a significant mineral and you can face its shortage if you consume poor diet. Soil is enriched with numerous beneficial minerals that can be obtained by eating healthy diet. We have to be careful about the foods that contain these minerals as there has been a change in farming practices over years. Methods of organic farming improve the possibilities of getting more nutrients. It is vital to concentrate on plant-based foods rather than processed foods for obtaining more benefits. Some benefits of chromium are as follows:
Regulates and Improves Your Blood Sugar
If you are having the problem of diabetes or blood sugar, then chromium is best for you. Plant-based foods help you improve blood sugar along with fighting type-2 diabetes. Glucose level within body is also regularized by this mineral. Hence, insulin is slowed down that helps in making the usage of carbohydrates more effective.
Lowers Blood Pressure
Chromium is also helpful in lowering blood pressure because of its ability to regulate insulin. Increased or uncontrolled insulin can also increase your blood pressure. Thus, your body will face a stressful condition and will ultimately harm your heart. Try to consume nutrients-enriched plant-based diet that is also low in sodium in order to get great benefits.
Helps Build Muscle
Muscles can be build more easily with the help of chromium as it aids in regulating insulin and also utilizes carbohydrates after and during an exercise for metabolism and energy. Complex carbohydrates (fiber-enriched) are needed by your body for building lean muscle. You would not get maximum benefits if you have uncontrolled blood sugar.
Cravings and Weight Loss
Several individuals have reported that chromium-rich diet has helped in weight loss. This is due to the regulation of insulin by this mineral. Rise in insulin makes you feel hungrier, though you are technically satisfied. There is huge impact of blood sugar on weight; therefore it is crucial to consume minerals-enriched foods since chromium, iron, zinc and magnesium are required for controlled blood sugar levels, energy, or/and satiety.
Top Chromium Rich Foods List
Adults require 24-35 micrograms chromium on daily basis. The foods enriched with chromium are:
Broccoli is full of health benefits. This veggie contains highest quantity of chromium among other veggies and provides 53 % of your everyday requirement in only 1 cup. It also contains fiber. Start using broccoli in your recipes for getting all the above mentioned benefits.
Barley not just contains chromium but also protein. It is especially beneficial for blood sugar. 23 % of daily chromium requirement is fulfilled by 1/2 cup barley. This grain can be added in meals and soups.
Diabetic patients can get wonderful benefits with oats as these can keep them full for a longer time. They have more fiber as compared with other starchy grains. Oats also provide protein together with magnesium, iron, potassium, and chromium. 15 % of our daily chromium requirement is met by 1/2 cup oats.
Greens such as kale, spirulina, romaine and spinach are rich in chromium. The percentage of chromium varies in these greens. Always purchase organic greens to get maximum health benefits. They are considered best for blood sugar because of their chromium and magnesium content. Eat these greens in any form, either in your recipes or smoothies. Enjoy not just their healthy benefits but also their delicious taste.
Beside these 4 foods, you can also obtain chromium from whole grains, seeds, beans, nuts, tomatoes, apples, legumes, sweet potatoes, bananas, asparagus, and regular potatoes.