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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