Chromium
Basic Information about Chromium
Chromium can be found in two primary sources trivalent and hexavalent. Trivalent is biologically active and found in food. Hexavalent is the toxic form of Chromium, and is found in industrial pollution. Chromium is known for enhancing the action of insulin in the body. Insulin is a hormone which influences many parts of the body. Metabolism, storage of carbohydrates, fats, and proteins in the body are all influenced by insulin.
The discovery of Chromium came in 1957 when brewers’ yeast was found to prevent an age related decline in the ability of rats to maintain normal sugar levels in their blood. The researchers, upon further research, identified Chromium was the active ingredient in brewers’ yeast which was causing the favorable glucose tolerance factor.
Most researchers believe that Chromium influences protein, fat, and carbohydrate metabolism. Yet, most researchers also believe that more research is needed to determine exactly what Chromium does directly influence in the human body.
Some questions which still need to be answered by further research include: defining the types of individuals who respond to Chromium supplementations, evaluating the Chromium content of foods and its bioavailability, determining if a clinically relevant Chromium deficiency state exists in humans due to inadequate dietary intakes, and developing valid and reliable measures of Chromium status.
Food Sources of Chromium
There is usually some level of Chromium in almost any food; however, the levels of Chromium in most foods are normally very low (normally less than 2 mg per serving). Foods which are high in sugars are normally very low in their concentration of Chromium. Whole grain products and meats are prime sources of Chromium. Fruits, vegetables, and spices also contain a good amount of Chromium per serving.
Dietary scientists have found it hard to isolate the exact content of Chromium in many foods. This is due to the changes in Chromium levels in foods which are due to agricultural procedures and manufacturing processes. Here are some foods which have proven to contain high concentrations of Chromium despite of preparation techniques: Broccoli, grape juice, English muffin, potatoes, garlic, basil, beef cubes, orange juice, turkey breast, whole wheat bread, red wine, apple, banana, and green beans.
Health Benefits
There is a large amount of debate surrounding the effects of Chromium on the human body. There are a few areas which researchers believe that Chromium will help to influence.
Type 2 Diabetes is a disorder which is growing in the United States. This disorder is influenced by a person’s genetic makeup, personal diet, and general overall health. Type 2 Diabetes occurs in cells of the body with comprise muscle and other tissues which become resistant to the insulin action. This is especially true among those people with Type 2 Diabetes who are obese.
It has been thought that the benefits of Chromium in influencing the body’s ability to process glucose and insulin would help those suffering from Type 2 Diabetes. Studies involving the benefits of Chromium on diabetics have been mixed. Most have shown that Chromium does little to no good in helping to regulate glucose or insulin in diabetics. Yet, there have been some studies showing significant benefits from Chromium; however, in these studies participants were given extremely high and even toxic amounts of Chromium. There is still no studies which link major benefits between the use of Chromium in the treatment of Type 2 Diabetes.
Some have suggested that Chromium could be used to help lower lipid metabolism. In a study in which participants were given between 150 to 1,000 mcg per day of Chromium there was a decrease in the total low density lipoprotein (LDL or what has come to be known as bad cholesterol). There have been mixed results in the use of Chromium as a beta-blocker drug. Plus, there have been no studies finding an increase in Chromium supplementation helping a person to lower their overall bad cholesterol count.
The use of Chromium as a weight loss supplement is also being reviewed. There have been studies showing that the use of Chromium will help a person to lose weight. Yet, critics of the study would argue that the difference between the use of Chromium and the placebos in the study was minimal. Proponents of Chromium would argue that there was an overall benefit to adding Chromium to a weight loss supplement. It was found in these studies that Chromium did have some benefits in helping participants to lose weight and to add lean muscle mass.
How to Get Enough Chromium in a Diet
The best way to add any vitamin or mineral to a diet is through a healthy low fat diet which includes plenty of fruits, vegetables, lean meats, grains, and water. Yet, an average person has a difficult time getting a healthy diet into a very busy schedule. There are ways to supplement a diet to ensure a person gets enough of the essential vitamin and minerals which they require.
Taking a good multivitamin is an excellent way to ensure a person gets enough vitamins and minerals in their diet. A good multivitamin, which is produced by a reputable supplier of dietary supplements, will contain enough Chromium for the body to function properly. A person should try to find a multivitamin which is tailored to the needs of their gender. Men and women require differing amounts of certain vitamins depending on their current life stages.
A gender specific vitamin will help a person to be sure they are getting the right amounts of vitamins and minerals. Also having a gender specific vitamin is an excellent way for a person to vet certain vitamin manufactures. The quality of the ingredients companies use while producing vitamins will indicate the quality of the vitamin manufacture. A person should also obey the dosing instructions on the vitamin bottles to avoid vitamin toxicity.
