Top 10 Chromium Rich Foods For Children
Chromium is an essential trace mineral required by the body as it helps maintain normal carbohydrate and fat metabolism by regulating insulin metabolism. Adding Chromium Rich Foods to your child’s diet will also helps in nucleic acid metabolism and reducing insulin resistance as chromium is an important component of glucose tolerance factor (GTF). As Chromium is required only in miniscule quantities it’s demands can be met by dietary sources itself, and it is best not to give chromium supplements to children unless advised by a health practitioner. Chromium deficiency is a rarely occurring phenomenon in children consuming a regular diet. However, more that 200 μg of chromium can be deleterious for health, causing skin rash and light-headedness, long term exposure can result in skin problems, liver and kidney impairment.
Recommended Dietary Allowance (RDA)
Children’s chromium requirements based on their metabolic needs have already been identified, and are given in the RDA table below.
RDA of Chromium
Infant 0-6 months
Infant 7-12 months
Children 1-3 Yrs
Children 4-8 Yrs
Boys 9-13 Yrs
Girls 9-13 Yrs
Girls 14-18 Yrs
Girls 14-18 Yrs
Food Sources of Chromium
Some chromium rich foods that can be introduced in your children’s diet are beef, eggs, liver, chicken, oysters, brewers yeast, wheat germ, apples, green peppers, black pepper, butter, spinach, bananas, cereals, cheese, mushrooms, asparagus, green beans, potatoes, prunes, nuts, molasses, orange juice, and thyme.
Top 10 Food Containing Chromium
1. Brewer’s Yeast: It is the richest source of chromium, a mere two tablespoon intake can help an adult meet their total mineral demand.
2. Sweet Potato: A medium sized sweet potato contains about 35 μg of chromium.
3. Corn: A good source of chromium, one cob can give you around 52 μg of chromium.
4. Broccoli: Half cup of this vegetable contains 11 μg of chromium.
5. Grape Juice: This delightful drink has a chromium content of 8 μg per cup.
6. Whole grains & their Products: Cereals and their products like muffins, bread, etc. give you an average of 5 - 14 μg chromium.
7. Meat and poultry: Non vegetarian sources like beef, turkey, liver and other organ meat liver contain high amounts of chromium.
8. Seafood: seafood like oysters and other shellfish are the rich sources of chromium.
9. Vegetables: Vegetables that contain high amount of chromium are tomato, spinach, onion, garlic, green beans, basil, lettuce, fresh chili, green pepper, and beet.
10. Fruits and Fruit Juices: Single standard serving of apple , banana, and orange juice provide adequate amounts of chromium.
How to incorporate Chromium in Children’s Diet
Improving chromium intake in children’s diet is rather simple, as most of the sources are regularly consumed food items. Kids love corn, muffins, breads, fruit juices, fruit milkshakes, and fruits ensure these become a regular feature in their diet, and chromium deficiency would not occur.
Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.
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