Up to 90% of Americans are deficient in chromium, a mineral that makes the body's cells more responsive to insulin's effects.

What research shows: People with diabetes who eat more onions, which are high in chromium, typically have lower fasting blood glucose levels. They also have lower triglycerides and LDL cholesterol. High levels of triglycerides and LDL increase the risk for heart disease-a serious threat for diabetics.

How much: Aim for one to two servings of chromium-rich foods a day. In addition to onions, other high-chromium foods include brewer's yeast, sweet potatoes, oysters, beef and tomatoes.

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