Chromium is a mineral that helps the body break down and store fats, carbohydrates, and protein. It also works with the hormone insulin to maintain normal levels of glucose (sugar) in the body – an important consideration, for fertility concerns where blood sugar or metabolic syndrome play a roll (PCOS) especially if you're diabetic or become diabetic during pregnancy. Chromium has also been studied for its ability to increase sperm count.
How much chromium you need
TTC/Pregnant women: About 25-30 micrograms (mcg) a day (29 mcg if you're 18 or younger).
Breastfeeding moms: 45 mcg a day (44 if you're 18 or younger)
Men: About 35mcg
Brewer's yeast is a concentrated source of chromium, containing as much as 60 mcg per tablespoon. Other good sources include:
- 1 tablespoon peanut butter: 41 mcg
- 1 cup boiled spinach: 36 mcg
- 3 ounces broiled skinless chicken: 22 mcg
- 1 cup button mushrooms: 20 mcg
- 1 medium apple: 15 mcg
- 1/2 cup broccoli: 11 mcg
- 3 ounces turkey ham (processed): 10.4 mcg
- 1 cup grape juice: 8 mcg
- 1 cup romaine lettuce: 7.34 mcg
- 1 waffle (about 2.5 ounces): 6.7 mcg
- 1 whole wheat English muffin: 4 mcg
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