Foods rich in chromium and magnesium

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Foods Rich in Chromium and Magnesium

Chromium-Rich Foods

Meat, Fish, and Seafood

Meat, fish, and seafood are identified as rich sources of chromium. These foods contain more than 0.100 micrograms of chromium per gram, making them significant contributors to dietary chromium intake . Including these protein-rich foods in your diet can help meet the daily chromium requirements.

Cereals and Pulses

Cereals and pulses also stand out as excellent sources of chromium. Similar to meat and seafood, these plant-based foods provide more than 0.100 micrograms of chromium per gram . Regular consumption of cereals and pulses can thus contribute significantly to chromium intake.

Vegetables

Vegetables are another important source of chromium. In the Greek diet, vegetables, along with cereals and meat, are major contributors to the daily chromium intake, which averages around 143 micrograms per day . Including a variety of vegetables in your diet can help ensure adequate chromium levels.

Magnesium-Rich Foods

Fructooligosaccharides and Magnesium Absorption

Fructooligosaccharides, a type of indigestible and fermentable carbohydrate, have been shown to significantly increase the absorption of magnesium in the colon and rectum. This suggests that foods containing fructooligosaccharides can enhance magnesium uptake in the body . Foods such as onions, garlic, bananas, and asparagus are natural sources of fructooligosaccharides.

Typical Indian Diets

Typical Indian diets have been studied for their magnesium content and absorption rates. It was found that the absorption rate of magnesium from these diets is about 34% of the intake . This indicates that traditional Indian foods, which often include a variety of grains, legumes, and vegetables, can be good sources of magnesium.

Conclusion

In summary, to boost chromium intake, focus on consuming meat, fish, seafood, cereals, pulses, and vegetables. For magnesium, incorporating foods rich in fructooligosaccharides like onions, garlic, bananas, and asparagus, as well as traditional Indian dietary staples, can be beneficial. By including these foods in your diet, you can help ensure adequate intake of both chromium and magnesium.

Sources and full results

Most relevant research papers on this topic

Absorption and retention of magnesium and some trace elements by man from typical Indian diets.

Indian diets provide adequate levels of chromium, copper, and manganese for human adults, but require daily intakes of 51.5 micrograms, 1.73 mg, and 4.1 mg for proper balance.

1980·

19citations

·C. N. Rao et al.

Calcium and magnesium absorption from the colon and rectum are increased in rats fed fructooligosaccharides.

Fructooligosaccharides significantly increase calcium and magnesium absorption from the colon and rectum in rats, facilitating colorectal absorption of these minerals without affecting net water absorption.

RCTAnimal StudyHighly Cited

1995·

244citations

·A. Ohta et al.

Chromium content of selected Greek foods.

Greeks consume 143 microg/day of chromium from meat, fish, seafood, cereals, and pulses, while fruits, milk, oils, fats, and sugar are poor sources.

Observational StudyHighly Cited

2002·

122citations

·M. Bratakos et al.

Bioavailability of Minerals and Trace Elements

Food sources, absorptive mechanisms, and metabolism of nine nutritionally important minerals and trace elements influence their bioavailability and metabolism in humans.

Highly Cited

1996·

260citations

·S. Fairweather-Tait et al.

Dietary chromium intake

Well-balanced diets may contain suboptimal levels of dietary chromium, with dairy products, meats, poultry, and fish being low, and grain products, fruits, and vegetables varying in chromium content.

Observational StudyRigorous JournalHighly Cited

2007·

101citations

·R. Anderson et al.

Magnesium, zinc, and chromium nutriture and physical activity.

Physically active individuals need adequate intake of magnesium and zinc to maintain health and optimal performance, but relying solely on supplements may not be beneficial.

Highly Cited

2000·

202citations

·H. Lukaski

Complementary therapies for diabetes: the case for chromium, magnesium, and antioxidants.

Chromium, magnesium, and antioxidant supplements may help type 2 diabetes patients, but their routine use is controversial and requires long-term trials for safety and effectiveness.

Highly Cited

2005·

144citations

·F. Guerrero‐Romero et al.

Effects of a supplement containing chromium and magnesium on morphometric measurements, resting glucose, insulin concentrations and insulin sensitivity in laminitic obese horses.

A supplement containing chromium and magnesium did not alter morphometric measurements, blood variables, resting insulin concentrations, or insulin sensitivity in laminitic obese horses.

RCTAnimal Study

2011·

41citations

·K. Chameroy et al.

Toward practical prevention of type 2 diabetes.

Moderate alcohol consumption, fiber-rich cereal products, and certain nutrients may help prevent or delay type 2 diabetes onset, making them a practical strategy for prevention.

2000·

34citations

·M. McCarty

Effects of zinc, magnesium, and chromium supplementation on cardiometabolic risk in adults with metabolic syndrome: A double-blind, placebo-controlled randomised trial.

Zinc, magnesium, and chromium supplementation did not significantly change metabolic risk factors in adults with metabolic syndrome, but decreased serum C-reactive protein levels.

RCT

2018·

19citations

·Ha-Na Kim et al.

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