Chromium,it's health benefits

 

Photo by Alex Munsell on Unsplash

Today, we will be discussion a juicy topic in which most folks might be wondering of what importance it is. Chromium is present in most of our diets that we consume on a daily, but it’s unknown to most of us. I discovered it’s a relevant mineral necessary for human. Seat back as we unfold/breakdown it’s importance.

Chromium is a mineral our bodies use in small amounts for normal for normal body functions, such as digestion of food. It can also be described as a type of chemical element that’s actually a hard and brittle metal.

Health Benefits of Chromium

-          Chromium plays an important role in the insulin-signaling pathways that allows our body to control the amount of sugar we take in.

-          It helps to balance blood glucose levels and giving us stable energy. Diabetes control, heart health, weight management and brain health are known benefits of chromium. At this time, the exact mechanism by which chromium affects hunger and weight is still unknown, but some studies find that higher chromium intake is associated with a reduction in adipose tissue (fat accumulation on the body) and better controlled eating.

One study done by the Biomedical Research Center at the Louisiana State University found that chromium supplements effectively helped modulate food intake in healthy, overweight, adult women who reported craving carbohydrates. After comparing the effects of chromium versus placebo in 42 overweight women over an eight-week period, the group taking 1,000 milligrams of chromium daily experienced reduced food intake, reduced hunger levels, fewer fat cravings and a slight decrease in body weight. Recent studies highlight the role of healthy insulin response in maintaining brain health and cognitive function into old age. Because chromium is capable of improving glucose levels and insulin response, it may act as a beneficial modulator of brain function and is associated with a reduction of age-related alterations of the brain.

-          Research shows that chromium helps protect DNA chromosomes from damage.

This means chromium may be able to halt cell mutations which can lead to chronic diseases.

-          Chromium also helps some people with type 2 diabetes. It helps them control blood sugar.

-          Chromium supplements are promoted as being helpful in building muscle and burning fat in helping the body use carbohydrate. But this has not be proven yet.

-          Chromium may help prevent bone loss in women during menopause.

Dietary source  

Chromium is naturally found in many whole foods, including brewer’s yeast, certain kinds of meats, vegetables, potatoes, meats, cheeses, molasses, cereals, fresh fruits and whole grains.

Drinking hard tap water supplies chromium to the body, and cooking in stainless-steel cookware increases the chromium content in foods.

The chromium present in food will not hurt you. But ingesting excessive chromium supplement can lead to stomach problems and low blood sugar (hypoglycemia). When there is excessive intake of chromium supplements, it can also damage the kidneys, liver, and nerves.

But, side effects from taking chromium supplements are rare.

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medicines. A dietary supplement can be sold with limited or no research on how well it works or on its safety.

Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement. This is especially important for women who are pregnant or breastfeeding. 

Chromium deficiency with common symptoms

-          Poor blood glucose control.

-          Low energy, fatigue.

-          Poor skin health.

-          Low concentration.

-          Higher risk for high cholesterol and heart complications.

-          Mood changes, like increases in anxiety.

-          Worsened eye health.

-          Stunted growth and development.

-          Delayed time in healing wounds or recovering from surgery.

-          Changes in weight.

Recommended daily chromium intake

The established dietary reference intakes of chromium were developed by the institute of medicine of the National Academy of sciences in 1989 and are based on the amount needed by people who are otherwise healthy. So, your exact needs may differ a bit depending on your current health, level of activity and weight.

Adequate intakes for chromium are based on age and gender and are as follows:

-          Infants 0 to 6 months: 0.2 micrograms.

-          Children 7 to 12 months: 5.5 micrograms.

-          1 to 3 years: 11 micrograms.

-          4 to 8 years: 15 micrograms.

-          9 to 13 years: 25 micrograms for boys, 21 micrograms for girls.

-          Teens 14 to 18 years: 35 micrograms for boys, 24 micrograms for girls.

-          Adults 19 to 50 years: 35 micrograms for men, 25 micrograms for women.

-          Women who are pregnant: 30 micrograms.

-          Women who breastfeeding: 35 micrograms.

Other health care professionals recommend more chromium to help with blood sugar control, especially for people with existing cases of mild or serious insulin-resistance or diabetes; 200 micrograms a day as part of a multivitamin is recommended by many nutrition experts, and high doses up to 1,000 micrograms for those with type 2 diabetes or metabolic syndrome are prescribed in some cases.

The chromium that you get from food sources alone won’t cause any problems, but taking high levels in supplements form can potentially interact with certain medications and worsen existing health conditions. Chromium toxicity is marked by changes in nerve signaling and heartbeat, so always be sure not to take high doses of supplements without first speaking with a doctor.