What is it
Chromium is a mineral. It exists in two forms at once: trivalent and hexavalent. The first is found in the foods we eat and benefits our health. The second is formed during various industrial processes. It is very dangerous: it can cause dermatitis and other skin lesions, harm the liver and kidneys, and even lead to cancer.
An interesting fact
This substance is not only present in the human body, but is also one of the most abundant elements in the earth’s crust and sea water.
Role in the body
Chromium is a necessary “screw” in the mechanism for controlling blood sugar levels. We get glucose from a variety of foods and our bodies use it as fuel. The brain is fed directly, glucose immediately enters its cells. It is more difficult with other organs: to get it from the bloodstream to its destination, you need an intermediary — the hormone insulin, which is produced by the pancreas. Simply put, glucose is the “passenger”, insulin is the “taxi”, and the cell is the “driveway”. Chromium affects the sensitivity of insulin receptors and helps the “passenger” to always be home on time. If there is a shortage of minerals, the delivery process may be disrupted. There are studies that have shown that even if people with high glucose levels get enough insulin, their condition does not improve until they have the necessary amount of micronutrient.
Daily allowance
The good news is that deficiency of this substance is not as common as, for example, vitamin D deficiency. The authors of scientific recommendations believe that there is no need to take supplements — we can easily cover the daily requirement simply by using the products that contain it. According to Russian standards, adults need 40 mcg/day. Children — from 11 to 35 mcg. It should be noted that recommendations differ from country to country, for example, in Britain they believe that 25 mcg is enough for adults, while in the US they offer 35 mcg.
An interesting fact
Chromium is not very well absorbed: the intestines absorb about 5% of what we get from food. If there is too much sugar in our diet, we lose a valuable substance in the urine. Losses also increase during pregnancy and breastfeeding, as a result of heavy physical activity and trauma. Shortages can occur in case of malnutrition and acute illnesses, which generally cause the loss of various nutrients.
The best sources
Chromium is present in food in very small quantities — that’s what nature intended, but even minimal concentrations are enough to cover human needs. We can find it in whole grains, vegetables, fruits, beef, some types of poultry, egg yolks, fish. Determining the exact amount of an element in certain types of food is not an easy task for science even today. The same plants can have completely different content, due to differences in the composition of the soil on which they were grown. For example, in oatmeal, the value can vary by 50 times. To get the mineral in the right amount, you should not rely on a specific category, but on a healthy, varied diet in general. We have put together a list that will help you find it easier to find out where to look for this micronutrient.
Grape juice
A standard 240 ml beaker contains 7.5 mcg of the mineral. Grape juice is also rich in vitamin C, which promotes collagen production and reduces the duration of colds. If you don’t like grape juice, then there is also a valuable element in orange juice, although there is less of it — 2.2 mcg. It can also be found in tomato juice – in an amount of 1.5 mcg.
However, do not forget that any juice contains a lot of sugar and does not have fiber, it is present only in the pulp. Choose juice without added sugar and remember that this product is more of a pleasant dessert to the main menu.
Whole wheat flour
The whole grain shell retains all nutrients, including B vitamins and chromium. You can buy whole-ground wheat flour, bake bread from it in the oven or in a bread maker, make pizza or, for example, muffins based on it — this dessert will be healthier than usual, in addition, it will provide almost 4 mcg of mineral.
It is important
Do not take chromium supplements without a doctor’s prescription. Many people do this because they believe that chromium helps you lose weight. Research does not confirm this theory, but it is possible to cause harm to the body – with prolonged use of such drugs, diarrhea, dizziness, and urticaria may occur. Among the serious consequences is damage to the kidneys and liver. Supplements affect the effects of many drugs, including beta-blockers and nonsteroidal anti-inflammatory drugs.
Green beans
Green beans can be stewed, baked or roasted in soy sauce. This is a great side dish for lean meat or an addition to cereals. One glass contains 2.2 mcg of the mineral; in addition, it is low in calories and high in fiber, vitamins C and K — the latter is needed for normal blood clotting; it is usually found in green vegetables.
Apples
Apples are a light but rich snack. One medium fruit weighing 200 g contains 1.4 mcg of mineral. Apples are rich in insoluble fiber, which is very good for digestion. It feeds beneficial bacteria in the intestines and stimulates intestinal peristalsis.
Beef
Animal products also contain chromium. A serving of beef weighing just under 200 g contains 4 mcg of the required element. And also protein, B vitamins and heme iron.
An interesting fact
The amount of mineral is affected by the dishes in which you cook: it can get into food if you use stainless steel pans and pots, as chrome is used to make them to extend their life.
Turkey breast
Turkey is a light and nutritious product that contains almost no fat, but a lot of protein and almost 3.5 mcg of microelement per serving weighing about 200 g. There is less mineral in chicken breast: an average of 1 mcg.
Source: https://food.ru/
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