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Chromium - Benefits, Deficiency Symptoms and Food Sources
What is Chromium?
The Chromium mineral is an important must have for the body to function properly. In the body, chromium is stored in the blood and also in the hair. It is estimated that 90% of people in North America are deficient in this crucial mineral; combined with the fact that the uses for chromium (and benefits) are very broad, it is not surprising that they are now currently among the top three best selling supplements in the U.S.
Uses and Benefits of Chromium
Chromium supplements are often sold for weight loss, particularly for obese people who may be in danger of developing diabetes. Chromium Nicotinate acts to assist insulin in penetrating the cell membranes. It also helps improve glucose uptake in elderly people when loss comes as natural result of aging.
Functions of Chromium in the body
- Regulation of blood sugar.
- Moderates cholesterol levels.
- Contributes to lean muscle mass.
- Promotes arterial health.
- Boosts immune system.
- Stimulates protein synthesis.
Other benefits include cardiovascular health, because it prevents atherosclerosis. It benefits eyes, especially inflammation of the cornea. It also helps to control fat levels and cholesterol levels in the blood.
Recommended Dosage for Chromium
The current recommended minimum daily intake of chromium for most adults ranges from 20 to 35 µg, depending on a person's size and age. A woman breastfeeding a child should get at least 45 µg per day. For children 1 to 8 years old, the recommended minimum intake is 11 to 15 µg.
Deficiency Symptoms of Chromium
Chromium deficiencies are characterized by a wide variety of clinical diseases and shortened life span. Currently the average American diet does not contain sufficient amounts of chromium because of the depletion of vital minerals in our soil. Chromium deficiency is characterized by insulin resistance, hyperglycemia and lipid abnormalities. Severe chromium deficiency may cause weight loss, poor coordination, destruction of the nerves in the extremities of the body and inflammation of the brain.
People who eat a diet high in sugar and refined foods are more at risk for not getting enough chromium. Sugar increases chromium loss and refined foods are very low in chromium. Athletes may also have increased chromium loss through exercise. Chromium deficiency can resemble diabetes.
Rich Food Sources of Chromium
The best and safest source of chromiumis food. Whole grains, ready-to-eat bran cereals, seafood, green beans, broccoli, prunes, nuts, peanut butter, and potatoes are rich in chromium.