Functions and dietary sources of chromium

Chromium is an essential trace element that, despite being required in trace amounts, plays a fundamental role in the regulation of important biological processes in the human body.

In this session, we will explore in detail the functions of chromium in the body and the food sources that provide us with this crucial nutrient.

What is Chromium and why is it Important?

Chromium is a trace mineral found in small amounts in a variety of foods. Although it is needed in trace amounts, it is essential for a number of key biological functions:

• Glucose Regulation: Chromium plays a role in blood glucose regulation, facilitating the action of insulin, a hormone crucial for blood sugar control.

• Nutrient Metabolism: Involved in the metabolism of carbohydrates, proteins and fats, helping to convert food into usable energy.

• Cardiovascular Health: Chromium is believed to have a positive impact on cardiovascular health by helping to maintain adequate cholesterol and triglyceride levels.

• DNA Synthesis: It is necessary for the synthesis of nucleic acids, such as DNA, which are essential for cell growth and repair.

Chromium Functions in the Body

Chromium plays a critical role in several functions in the body:

• Glucose Regulation: Helps potentiate insulin action, which is essential for maintaining stable blood glucose levels.

• Nutrient Metabolism: Facilitates the conversion of carbohydrates, proteins and fats into usable energy, helping the body to function efficiently.

• Cardiovascular Health: Chromium supplementation has been linked to improvements in lipid profiles, which may have a positive impact on heart health.

• DNA Synthesis: Contributes to DNA synthesis and repair, a process essential for cell growth and renewal.

Chromium Requirements

Chromium requirements vary according to age, gender and other individual factors. In general, the adequate daily intake (ADI) of chromium for adults is considered to be approximately 20 to 35 micrograms per day. However, it is important to note that the amount of chromium the body needs can be influenced by diet and individual health conditions.

Food Sources of Chromium

Although required in trace amounts, significant amounts of chromium can be obtained from the diet. Some dietary sources rich in chromium include:

• Lean Meats: Meats such as chicken and turkey are good sources of chromium.

• Fish: Fish, such as salmon and cod, also contain chromium.

• Eggs: Eggs are a source of chromium.

• Whole Grains: Whole grains, such as oatmeal and whole wheat bread, contain chromium.

• Fruits and Vegetables: Some fruits and vegetables, such as broccoli, grapes and apples, contain moderate amounts of chromium.

Chromium Deficiency and Consequences

Chromium deficiency is uncommon in people who follow a balanced diet, but may occur in certain medical conditions or in people on very restrictive diets. Symptoms of chromium deficiency may include:

• Glucose Control Problems: difficulty maintaining stable blood glucose levels.

• Fatigue and Weakness: Low energy and fatigue.

• Weight Gain: Increased propensity to gain weight.

• Cardiovascular Problems: Increased risk of cardiovascular disorders.