Chromium

Chromium is a trace mineral.   A better absorbable form of chromium is Chromium picolinate. It does not produce in our bodies, meaning that it must be obtained from the diet. Two forms of chromium exist. 

  • Trivalent chromium

It is found in food and supplements safe for consumption.

  • Hexavalent chromium

This form is a toxin and causes skin problems and lung cancer.

Improve Blood Sugar

The hormone insulin is a part of a molecule called chromodulin, which helps the hormone insulin perform its actions in the body. It manages blood glucose levels.

Reduce Hunger and Cravings

Many weight loss supplements contain chromium that helps to prevent hunger and cravings for different foods. It also prevents binge eating in some people.

Reduces bad cholesterol

An adequate amount of chromium daily reduces low-density lipoprotein (LDL or bad cholesterol) and total cholesterol levels in the body.

RDA for Chromium

There is no recommended amount for chromium, but below are safe amounts to consume.

  • 35 mcg for adult men up to 50 years old
  • 30 mcg for adult men over 50
  • 25 mcg for adult women up to 50 years old
  • 20 mcg for women over 50
  • 30 mcg for pregnant women
  • 45 mcg for breastfeeding women

Food sources

Chromium picolinate is present in food such as tomatoes, lettuce, broccoli, grape juice, whole wheat bread, garlic, basil, Beef, orange juice, turkey, red wine, apple, banana, green beans, meat, potatoes, and onions.

Supplements

It may include,

•          Chromium chloride

•          Chromium nicotinate

•          Chromium picolinate

•          High-chromium yeast

•          Chromium citrate

Turkey Tacos

Ingredients

  • 4 tablespoons olive oil
  • 12 ounces ground turkey meat (light meat)
  • 1 medium poblano pepper, seeded and diced
  • 1 medium zucchini, diced
  • 1/2 medium Vidalia onion, finely chopped
  • 1 heaping tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon paprika
  • Kosher salt and freshly ground black pepper
  • 1 plum tomato, chopped
  • 3/4 cup chicken stock
  • 8 soft taco shells

Taco Toppings

  • Shredded iceberg lettuce
  • Shredded sharp Cheddar
  • Diced avocado
  • Diced plum tomatoes
  • Sliced radishes
  • Sour cream

Method

  • Preheat the oven to 350 degrees F.
  • Heat 2 tablespoons of the olive oil in a large nonstick skillet over medium-high heat. Add the turkey and cook while stirring and breaking up the meat with the back of a wooden spoon, until browned, about 3 minutes. Stir in the peppers, zucchini, onions, and saute until the veggies start to soften, about 5 minutes more.
  • Sprinkle the meat with chili powder, cumin, and paprika and give a good seasoning of salt and pepper; cook until fragrant. Stir in the chopped tomatoes and cook until the tomatoes have broken down and are soft, about 2 minutes more. Add the chicken broth and simmer lightly until the sauce is thickened and all the vegetables are tender for about 15 minutes.
  • Add 1 to 2 tablespoons olive oil to a small bowl and season with a pinch of salt. Lightly brush both sides of the tortilla shells with olive oil. Carefully place each tortilla shell over two bars of the oven rack. Bake until crisp, 8 to 10 minutes. Remove the shells with tongs after they are baked.
  • Serve the warm taco shells filled with the turkey veggie filling and topped with lettuce, cheese, avocado, tomatoes, radishes, and sour cream.

Nutrient profile

  • Calories          283.8
  • Total Fat        12.5 g
  • Cholesterol    11.7 mg
  • Sodium           335.9 mg
  • Total Carbs    18.4 g
  • Dietary Fiber 2.6 g
  • Protein           25.1 g
  • Vitamin C       8.1 %
  • Vitamin E       1.5 %
  • Calcium          6.6 %
  • Copper           3.4 %
  • Folate 5.6 %
  • Iron     13.4 %
  • Magnesium    7.1 %
  • Chromium      8.8 %

References

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