Find out what chromium is, what are its functions, benefits, the richest foods (main food sources) and the symptoms that its deficiency causes.
The Chromium is an essential mineral for our body, and ultimately also for our health. Since our body is not capable of producing it, the only way to contribute it to our body is through food, always opting for foods rich in chromium.
As we age we tend to retain less chromium, so a supplementation rich in chromium is interesting and useful in this very important stage of life.
Chromium functions
- Stimulates the synthesis of fatty acids and cholesterol.
- Important in the metabolism of fats.
- Important in the metabolism of insulin.
- Maintains correct blood pressure.
Chromium benefits
In addition to the functions of chromium indicated in the previous section, it also provides the following benefits:
- It helps to break down the sugar, in a way that helps in the treatment of diabetes.
- Maintains blood pressure at normal levels.
Recommended Daily Amounts of Chromium
A recommended daily amount of more than 25 ug of chromium is recommended, which is considered medically adequate, and therefore lacks health risks.
| Age | Men | Women | |
| 0-6 months | 0.2 | 0.2 | |
| 7-12 months | 5.5 | 5.5 | |
| 1-3 years | eleven | eleven | |
| 4-8 years | fifteen | fifteen | |
| 9-13 years | 25 | twenty-one | |
| 14-18 years | 35 | 24 | |
| 19-50 years | 35 | 25 | |
| +51 years | 30 | twenty | |
| Pregnancy and breastfeeding | -18 years | 25 | |
| Pregnancy and breastfeeding | +18 years | 35 |
Chromium deficiency symptoms
Chromium deficiency can cause:
- Low glucose tolerance.
- High blood sugar levels
- Levels high cholesterol.
Foods Higher in Chromium
Here are the main sources of chromium:
| Food | Chromium content (100 gr.) |
| Yolk | 183 mg |
| Molasses | 121 mg |
| Beer yeast | 117 mg |
| Veal | 57 mg |
| Cheese | 56 mg |
| Must | 47 mg |
| Wholemeal bread | 42 mg |
| Wheat bran | 38 mg |
| Whole cane sugar | 35 mg |
| Honey | 29 mg |
| Potatoes (old) | 27 mg |
| Wheat germ | 23 mg |
| Pasta | 15 mg |
| Spinach | 10 mg |
| Bananas | 10 mg |
| Pout | 7 mg |
| Skimmed milk | 3 mg |
Who May Need Chromium Supplements:
Mainly those people who have diabetes and who want to increase their HDL cholesterol and lower or lower their LDL cholesterol.
Therapeutic uses of chromium
- Those who want to build lean muscle (athletes).
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