Diet & Plans
Reducing Body Fat
Article by Diet Bites
How Much Chromium Do You Require Daily?
The following chart depicts the recommended daily allowance for chromium, including best food sources.
Function of Chromium in the Human Body
It is a mineral that the human body requires in trace amount. However, its mechanisms of action in the body - including the amounts needed for optimum health aren't well defined.
There are two forms of chromium.
1. Trivalent [chromium 3+]. It's biologically active and can be found in our food sources.
2. Hexavalent [chromium 6+]. This form of chromium is toxic, resulting from industrial pollution.
Chromium also assists in the maintenance of glucose levels within the body. It works to enhance the action of insulin which is a hormone that is critical to the metabolism and storage of carbohydrate, protein and fat.
Food Sources for Chromium in MCG
Most foods supply small amount of this vital mineral, less than 2 micrograms per serving.
The best sources are derived from whole grains, some fruits, vegetables and spices. Foods which are high in simple sugar composition such as sucrose and fructose tend to be minimal in chromium content.
Chromium Levels, Enhancers
Vitamin C which is found prominently in fruits, vegetables and their juices as well as Vitamin B Niacin which is found in fish, poultry, meats and grains enhance the absorption of chromium.
Absorbed amounts of this mineral are stored in the liver, spleen, soft tissues of the body and bones.
Chromium & Medicine Interactions
How Dieting Impacts Chromium Levels
Diets which are comprised of simple sugars exceeding 35% of daily calories trigger an increase of chromium excretion in urine.
Although deficiency of this vital mineral are rare they can occur. Deficiencies stem from infection, acute exercise, pregnancy, lactation and extreme times of stress. Older individuals are more at risk than younger individuals for deficiency.
Healthy Dieting Plan
A healthy weight loss or maintenance plan emphasizes a variety of whole grains, fruits, vegetables and reduced dairy products, particularly milk.
It also includes lean proteins such as meat, poultry, fish, beans & legumes, eggs, nuts and edible seeds. Sources of chromium in this group include lean beef, oysters, eggs and turkey.
The diet plan should be low in saturated fats, Trans fats, cholesterol, sodium [salt] and added sugars.
It needs to remain within daily caloric needs for your body in order to meet your recommended healthy weight.
Who Needs Extra Chromium?
Benefits of Chromium Supplements
May assist in treating impaired glucose tolerance and Type 2 diabetes. At this time, the effectiveness of supplements are inconclusive.
There are conflicting results in controlled health studies regarding the effectiveness of chromium supplements related to reducing body fat. In the studies which indicated results, they were extremely minimal.