Chromium - Benefits, Deficiency Symptoms and Food Sources

What is Chromium?

Chromium is an essential mineral which is required by the body in trace amounts. It was first discovered in 1957 by a research scientist named Walter Mertz. Our body does require much of this mineral. It is required only less than 6-mg for all humans but if suppose any person is ill than the requirement of chromium is increases to that person. Scientists believe that it helps insulin bring glucose into the cells for energy, performing an important metabolic task.

The average American diet is deficient of chromium. Researchers estimate that two out of every three Americans are hypoglycemic, prehypoglycemic, or diabetic. It's easy to see why since 98% of chromium is destroyed when flour is refined and the flour was already chromium deficient from being grown on depleted farm soils.

Uses and Benefits of Chromium

Chromium supplements are often sold for weight loss. Most of the chromium is also use for those people who may be in danger of developing diabetes. Studies of chromium supplements and blood cholesterol levels have shown no consistent benefit.

Recommended Dosage of Chromium

• Children 1 to 3 years: 11 mcg
• Children 4 to 8 years: 15 mcg
• Boys 9 to 13 years: 25 mcg
• Teenage boys 14 to 18 years: 35 mcg
• Girls 9 to 13 years: 21 mcg
• Teenage girls 14 to 18 years: 24 mcg

Adult

• Men 19 to 50 years: 35 mcg
• Men 51 years and older: 30 mcg
• Women 19 to 50 years: 25 mcg
• Women 51 years and older: 20 mcg
• Pregnant women 19 years and older: 30 mcg
• Breastfeeding women 19 years and older: 30 mcg

Deficiency Symptoms of Chromium

Chromium deficiencies can affect the potency of insulin in regulating sugar balance. Chromium deficiency may be seen as impaired glucose tolerance. It is seen in older people with type 2 diabetes and in infants with protein-calorie malnutrition

• Hypo glycaemia
• Diabetes
• Fatigue
• High blood pressure
• Arterial disease (heart disease, stroke, peripheral vascular disease)
• Obesity
• High cholesterol
• Mood swings
• Anxiety
• Depression/Manic depression
• Fatigue
• Hypercholesterolemia

Rich Food Sources of Chromium

Chromium is widely distributed in wholegrain breads and cereals, which typically contain around 130-140mcgs of chromium per kilo.

Common rich food source of chromium are beef, whole rye bread, cheddar cheese, apple peel, oysters, potatoes, green pepper, eggs, chicken, cornflakes, lamb, broccoli, spinach, grape juice green beans, banana and sugar.