Chromium is an element that accelerates fat burning and suppresses ravenous appetite, which is why slimming pills with chromium are very popular. In addition, chromium watches over cholesterol levels, soothes headaches, calms down - so it's worth taking care not to run out of it. Check what other properties chromium has, what is its use, what are the symptoms of chromium deficiency and excess, and the best sources in food.
Chrome: what is it?
Chromium(Cr, Latinchromium)is one of the micronutrients (the so-called trace element) that is necessary for the proper functioning of the body. Although we only have about 6 mg of chromium in our body, the unique feature of this trace element is that it is involved in many metabolic processes.
Chrome: properties
The most important functions of chromium are stimulating the pancreas to produce insulin and participating in the transformation of carbohydrates and proteins. Additionally chrome:
- lowers blood sugar,
- accelerates weight loss,
- regulates cholesterol,
- can prevent osteoporosis in postmenopausal women.
Chromium: lowers blood sugar levels
Chromium protects against type 2 diabetes and helps regulate blood glucose. When the body has enough chromium, it makes better use of insulin, and therefore blood glucose levels in insulin-insensitive people reach the correct level.
In clinical trials in non-insulin-dependent diabetic patients, dietary supplementation with chromium resulted in a reduction in fasting glucose levels, an increase in glucose tolerance, and a decrease in insulin levels .¹ Chromium supplementation is therefore used to treat impaired glucose tolerance (hypoglycemia and diabetes) .¹ .
It should be noted, however, that people with diabetes should not take chromium without consulting a doctor. Chromium can affect the dose of insulin or other pharmacological agents used to treat this disease.
It is worth knowing that chromium is part of the Glucose Tolerance Factor (GFT), necessary for the proper metabolism of glucose and the action of insulin. In addition to chromium, this substance includes, among others niacin, glycine, glutamic acid and cysteine.
Chrome: naslimming
One of the basic ways to accelerate weight loss is to increase the sensitivity of the body's cells to insulin, in which chromium may play a role .¹ Chromium, by regulating blood sugar levels, suppresses hunger pangs, reduces appetite, sometimes suppresses appetite for sweets. In addition, chromium accelerates the burning of fats.
How much weight can you lose using chrome? A number of studies have been published in which attempts have been made to assess the effects of chromium supplementation on body weight and composition (the ratio of fat to muscle tissue) in he althy and diabetic subjects. 1 However, in most cases the results were not stunning. That is whyslimming pills with chromiummay not always be effective.
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Worth knowingChrome - dosage. Recommended Daily Chromium Intake
infants:
- Up to 6 months of age: 0.01 - 0.04 mg / day
- From 6 months to 1 year of age: 0.02 - 0.06 mg / day
children and adolescents:
- from 1 to 3 years of age: 0.02 - 0.08 mg / day
- From age 4 to 6: 0.03 - 0.12 mg / day
- From age 7: 0.05 - 0.2 mg / day
adults:0.05 - 0.2 mg / day
Chromium doses of 0.4 to 0.6 mg / day are currently recommended in the case of impaired glucose tolerance. 1
Chromium: regulates cholesterol
Chromium also stimulates the synthesis of fatty acids and is responsible for the transport of amino acids to the cells. It is part of many digestive enzymes. It can prevent atherosclerosis by helping to maintain the balance between good (HDL) and bad (LDL) cholesterol levels.
Chromium: May Prevent Osteoporosis In Postmenopausal Women
In one study, a 60-day treatment (chromium picolinate 0.2 mg / day) decreased serum insulin and glucose levels and decreased urinary calcium excretion. This suggests that chromium could be effective in preventing osteoporosis .¹
Chromium deficiency: symptoms
It is assumed that an adult needs 0.05-0.2 mg per day. People who play sports, work hard physically or are on a high-sugar diet should provide themselves with more, because they excrete more of this element in the urine. A varied diet covers the need for chromium.
People who are mainly at risk of chromium deficiency:
- lose weight intensively
- abuse alcohol
- have kidney and digestive system diseases
Chromium deficiency symptoms are:
- headaches
- irritability
- anxiety
- fatigue
- increase in blood sugar and cholesterol levels
Excess chrome
Excess chromium may disturb insulin production, worsen the absorption of iron and zinc. Chromium supplements are best taken under medical supervision. They should always do it for diabetics - the element may affect the dose of insulin and other medications.
What increases and what reduces the absorption of chromium?
Chromium is better used when combined with vitamin C (fruits, vegetables). On the other hand, the loss of chromium (with urine) is increased by a diet rich in simple sugars (e.g. sucrose). Absorption of chromium is also hindered by fats and phosphorus compounds (cola, powdered soups). The absorption of the element may also be impaired by calcium. However, the benefits of calcium outweigh the losses resulting from a chromium deficiency, so do not give up products containing calcium.
Chrome: sources in food
The most chromium is contained in yeast, coarse-grained groats and flakes, wholemeal bread, lean meat, especially turkey and chicken meat, offal, fish and seafood. Green peas, broccoli, wheat germ and herbs are also good sources of chromium.
| Product | Chromium content in µg |
| cocoa, powder | 173 |
| spinach | 9,3 |
| wholemeal rye bread | 5,3 |
| pork, pork loin | 5,3 |
| buckwheat | 1,4 |
| walnuts | 1,2 |
| broccoli | 1.0 |
| apple | 0,7 |
| whole chicken eggs | 0.465 |
Source: www.foodcomp.dk
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Author: Time S.A
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Find out moreThe article uses excerpts from the article by Magdalena Moraszczyk from the monthly "Zdrowie".
Bibliography:
1. Sobański L., Rękczka-Niedolaz M., Łebek G., The role of chromium in human life, "Bromatology and Toxicology Chemistry" 2007