Chromium is a trace mineral that helps the body to use insulin, a hormone that transfers blood sugar (glucose) to the body's cells, where the sugar is burned as fuel. Chromium is also helpful in in assisting the body to break down protein and fat.
Benefits of Chromium
People with insulin resistance may benefit from chromium sufficiency in that it could prevent diabetes especially Type 2 diabetes. Chromium does this by making sure that the body uses the insulin more effectively. Type 2 diabetes is a disorder that develops when the body does not produce enough insulin to maintain a normal blood glucose level, or when the body is unable to effectively use the insulin that is being produced.
By breaking down fat chromium ensures that bad cholesterol is reduced and also increases the levels of good cholesterol. This helps in reducing the risk of heart disease.
Some studies have also shown that another chemical form of chromium., chromium picolinate can aid in weight reduction or increase muscle mass. However some studies have shown no such benefit. Perhaps more studies are needed to show the benefits of chromium in reducing weight.
Foods Rich In Chromium.
The recommended dietary requirement of chromium is 50 to 200 mcg a day. The following are foods that are rich in chromium:-
- whole grains
- whole grain breads and cereals.
- Potatoes
- Prunes.
- Peanut butter
- Nuts and seafood.
It is however difficult to meet the dietary requirements of chromium such that some people at risk of diabetes may have to take supplements at 200 mcg three times a day. At the moment there does not seem to be any side effects of taking too much chromium.
Take note that refined grains contain too little of chromium. It is therefore advisable to take whole grains to ensure sufficient levels of chromium in your diet.
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