John Myers
While there is often talk of iron deficiency or zinc as an important trace element for the immune system, very little is heard about chromium. It is also essential for the body. We explain which functions chromium has in the organism, how high your need is, and how a deficiency can manifest itself.
Important in traces: chromium foods
The body only needs essential trace elements in tiny amounts, but they still play a role in central processes. Chromium contributes to maintaining a normal blood sugar level and to a regular metabolism of macronutrients – that is, it helps the organism to utilize carbohydrates, protein, and fat. Since the trace element also influences fat burning, chromium is said to counteract cravings and help you lose weight. At least that’s what the manufacturers of dietary supplements promise, the scientific evidence is not sufficient for this claim. Some studies indicate that chromium has a positive effect on type 2 diabetes and is contained in foods that lower blood sugar. However, this has not been finally clarified either.
What can a chromium deficiency cause?
According to the German Society for Nutrition (DGE), the daily chromium requirement for adults is between 30 and 100 micrograms. This is an estimate because the need cannot be determined with scientific accuracy. In normal health, chromium is usually ingested in sufficient quantities. Anyone who eats an unbalanced diet is one of the elderly, or suffers from diabetes could be getting too little of the trace element. According to the current study situation, a chromium deficiency can manifest itself in impaired glucose utilization, an increased blood sugar level, lipid metabolism disorders, and weight loss.
What are the Best Chromium Foods?
Foods rich in chromium are believed to include mushrooms, whole grains, meat, wheat germ, and brewer’s yeast. Presumably, because there is no official data on the chromium content in food. Accordingly, eggs, cheese, parsley, and artichokes are the only possible suppliers of the micronutrient. Incidentally, when we talk about chromium foods, the content of trivalent chromium (Cr-III) is always meant. Don’t be confused by the warnings about the dangers of hexavalent chromium (Cr-VI). In this harmful form, chromium comes primarily from industrial sources.
