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General Information
Chromium is an element that is required by the body in trace quantities. It extremely beneficial in the body since it helps in regulating metabolism and blood sugar levels.
Food Sources
Chromium occurs naturally and can be found in both plant and animal based products. Many sources only contain a maximum of 2 microgram of chromium per serving. Furthermore, most of the chromium is lost during food processing. Therefore, obtaining a significant quantity of chromium from dietary intake can be hard.
a. Animal Sources
Animal products, which are reliable sources of chromium, include beef, eggs, chicken legs and breast, liver, kidney, pork, fish, cheese and butter.
a. Plant Sources
Fresh fruits and vegetable sources include romaine lettuce, spinach, tomatoes, onions, green beans, broccoli, asparagus, apple and bananas.
Herbs and spices are also valuable sources of chromium. They include black and green pepper, thyme, nettle, yarrow, licorice, red clover, catnip, and oat straw.
Other plant sources include whole grains and cereals, oatmeal, nuts, mushroom and brewer’s yeast and potatoes.
According to World Health Organization, beer and wines amass chromium during the fermentation process and thus can be used as a source of chromium.
Benefits and Therapeutics Effects
As an active part, of glucose tolerance factor (GTF), chromium has a vital role in regulating blood sugar levels. The key role of GTF is to increase the activity of insulin hormone. Insulin is accountable for transporting glucose into the body cells.
Chromium is also responsible for regulating normal cholesterol levels in the blood. Furthermore, chromium also plays a crucial function in metabolism of nucleic acids. Nucleic acid is an integral part of DNA, the genetic substance present in every cell.
Chromium enhances fertility and increases tissue and muscle growth. Chromium also regulates the body’s use of carbohydrates and proteins.
Signs of Deficiency
Mild chromium deficiency is associated with a condition referred to as Syndrome X. This condition increases an individual’s risk for developing heart diseases.
Chromium deficiency is characterized by mood swings, fatigue, anxiety, hyperactivity and depression. Prolonged deficiency may lead to high blood cholesterol, coronary disease, diabetes, infertility, hypoglycemia, and neuropathy.
Lack of chromium can also lead to stunted growth and difficulties in learning.
Dosages
Infants below six months should not be given more than 0.2 mcg/day. Children between 4-8 years should take between 5.5 and 15 mcg/day. Teenage girls and boys should take 24 and 35 mg/day respectively. Women and men above the age of thirty should take 25 and 35 mg/day respectively. Men and women above age of fifty should take 30 and 20 mg/day respectively. Lactating women aged 19 to 50 years should take 45mg/day, while those aged 14 to 18 should take 44mg/day.
Again always follow the advice of your doctor for dosage amounts.
Side Effects and /or Toxicity
Excessive supplement or dietary intake of chromium is not linked to any undesirable effects. This is one of the conclusions that were drawn during a study conducted by the National Academy of Sciences in 2001.
However, the researchers cautioned that, people suffering from liver diseases may be adversely affected by excessive intake of chromium.
Conclusion
Chromium is an essential trace element in the body. It is necessary to use supplements if you are not getting enough from dietary intake. Men require more chromium per day that women. Chromium supplements should be taken according to one’s age.