Chromium is a essential mineral, which helps improve the insulin sensitivity and metabolism di protein, carbohydrates and fats.
It is a metallic element that we all need in small quantities and can be obtained naturally through the diet.
Index
How Much Chromium Should I Take?
Chromium can increase insulin sensitivity, helping the body process blood sugar correctly; here is the adequate intake of chromium:
- up to 6 months: 0,2 mcg per day
- from 7 to 12 months: 5,5 mcg per day
- from 1 to 3 years: 11 mcg per day
- from 4 to 8 years: 15 mcg per day
- 9 years and up: 21-25 mcg per day for females and 25-35 mcg per day for males.
There is no accurate measurement for chromium levels, but deficiency of this mineral in humans is very rare.
Foods rich in chromium
Among the best sources of chromium we have: broccoli, liver and brewer's yeast, but also potatoes, Whole grains, seafood and meat contain this mineral, for example:
- broccoli: 1 cup contains 22 mcg
- grape juice: 1 cup contains 8 mcg
- turkey breast: 30 grams of turkey contain 2 mcg
- potatoes: 1 cup contains 3 mcg
- green beans: 1 cup contains 2 mcg
- red wine: 1 glass contains from 1 to 13 mcg
Most dairy products are low in chromium.
Chromium deficiency
Exactly how chromium benefits the body remains unclear; Human deficiency reports are very rare, but could potentially cause health problems, including:
- impaired glucose tolerance, which leads to low blood sugar control in people with type 2 diabetes;
- less control of cholesterol, which leads to a greater chance of atherosclerosis and heart disease.
Chromium supplements
Il chromium picolinate is a popular supplement, especially among those who practice bodybuilding or crossfit and for those who want to build muscle and lose weight.
There are several studies that are trying to prove the effectiveness of this supplement for increasing muscle mass and decreasing fat mass, but to date there is still no evidence that points in that direction.
Before taking chromium supplements, check with your doctor who will evaluate the situation of the individual subject.
Interactions with other drugs
Supplements, like medications, can interact with other substances, and taking high amounts can be harmful to your health.
Chromium interacts with the absorption of thyroid drugs, which must be taken at least 3-4 hours away from taking chromium supplements.
Additionally, it can interact with antacids, corticosteroids, proton pump inhibitors, beta blockers, nicotinic acid, anti-inflammatory and non-steroidal drugs, and prostaglandin inhibitors.
Integration and precaution
Studies amply demonstrate that isolating nutrients in supplement form will not provide the same health benefits as consuming them from a food.
It is not a single nutrient that makes certain foods important to our diet, but the way the nutrients work together.
And did you know the properties of this mineral? Let us know in the comments!
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