Chromium and why we need it

If you crave for sweets and generally can’t resist food cravings, it’s very possible you suffer from chromium deficiency. This mineral is essential for the proper functioning of human body, its main role being the regulation of glucose and lipid metabolism. Chromium is able to keep blood sugar levels normal and stable through the proper use of insulin, thus avoiding the risk of the so-called “ insulin resistance”. That is why people with a predisposition to type II diabetes, as well as those with apple-shaped bodies (this type of silhouette usually indicates the presence of a layer of abdominal fat and an insulin resistance in the body) should constantly consume foods that are high in chromium.

As a regulator and a blood sugar balancer, chromium allows insulin (the hormone produced by the pancreas) to be used more efficiently in the body and helps carbohydrates to enter into the body cells. When chromium deficiency occurs, the cells become less sensitive to insulin and the body produces more and more insulin, which ultimately leads to an excess of both carbohydrates and insulin. This phenomenon of insulin resistance is an important factor announcing the onset of diabetes. The insulin resistance generates a massive accumulation of fat in tissues, hence the abdominal fat, as well as increased levels of triglycerides and “bad” cholesterol.

Health benefits of chromium

• Chromium is very important for diabetics, especially for those who need insulin administration. The mechanisms responsible for transporting blood glucose into the cells highly depend on the chromium level in the body.
• Chromium regulates fat and cholesterol and reduces the number of triglycerides, therefore is beneficial for people suffering from diabetes and heart disease.
• Chromium is helpful in building muscle and burning body fat faster.
• Chromium “attacks” fat deposits and stimulates weight loss.
• Chromium improves eye health and reduces the risk of glaucoma.
• Chromium reduces calcium loss, which helps prevent bone loss among women once they reach menopause.

Other important health benefits of chromium are: preventing hypertension and the risk of heart disease and stroke, stimulating the metabolism, reducing food cravings, controlling the hunger, protecting the DNA, preventing depression.

Foods high in chromium

The recommended daily intake of chromium is 20-35 microgramms (mcg), a rather low quantity that can be easily provided by a healthy and well-balanced diet. However, in order to stimulate muscle growth and sugar metabolism to properly function, the daily chromium intake should reach 60 mcg. Here are the best chromium-rich foods:

• brewer’s yeast (although it may cause bloating, its consumption is recommended especially for older people, who typically face chromium deficiency)
• wholegrain cereals (corn, rye, oat flakes)
• fresh vegetables (broccoli, onions, green beans, peas, peppers, radishes, potatoes, parsnip, asparagus, cabbage, green salad and other green leafy vegetables)
• fresh fruits (apples, plums, bananas, persimmon)
• mushrooms
• spices (especially black pepper)

Keep in mind that, when cooked or processed, these foods lose some or all of their chromium. You can also use chromium supplements available in stores, but ask the advice of your doctor or a health practitioner before you self-supplement. There are no side effects to consuming chromium-rich foods, but excess industrial chromium could lead to health problems such as stomach, liver or kidney problems, hypoglycemia and irregular heartbeat.

Chromium deficiency

People who eat many processed foods and very few fruits and vegetables, follow drastic diets or go through a lot of stress are prone to chromium deficiency. It is believed that the absence of this mineral in daily diets is one of the factors that lead to the onset of diabetes and atherosclerosis, as well as a predisposing factor to obesity and severe metabolic disorders. Chromium deficiency can also lead to increased blood cholesterol levels, hence increased risk of heart disease. The lack of the recommended chromium daily intake is also considered to trigger some forms of psoriasis, a high level of blood triglycerides, hyperglycemia, glaucoma and adult acne.

The most frequent symptoms of chromium deficiency are:

• sudden rise in anxiety levels
• sudden decrease of energy
• chronic fatigue and anxiety
• muscle weakness
• constant hunger
• excessive thirst
• sweet cravings
• frequent urination
• mood swings
• cold sweat
• dizziness

Fortunately, we can easily adapt our eating habits in order to avoid chromium deficiency. A well-balanced and healthy diet is enough to supply the body with all its nutritional requirements, chromium included.