Health and Fitness Hints

Chromium is an essential trace mineral distributed widely through out the food in our diet. It is an important mineral for the proper metabolism of lipids and carbohydrates that in turn may help prevent type 2 and gestational diabetes. This mineral may also involve in the synthesis of protein with its binding action with RNA molecules. Up to 10% only is absorbed from food. It is mostly concentrated in the bones, liver, kidneys, spleen and tastes and with smaller amounts in the brain, lungs and heart.

Chromium is transported in the blood by transferrin an iron-binding protein. Concentration in human tissues is very low and the amount stored in the body decreases with age. Excretion of chromium occurs through urine and small amounts in the feces. The most well known function of this mineral is the maintenance of glucose uptake in to cells and enhances insulin action. It also aids the conversion of glucose in to fat. It may inhibit aortic plaque. Infants suffering from Kwashiorkor can benefit from oral administration

There is no Recommended Dietary Allowance for chromium but, based on the amount typically found in balance diets an adequate intake is 35 µg for men and 25µg/day for women. Intakes of less than 20µg/day it may detrimental to individuals that have marginally elevated blood glucose. Even a slight chromium deficiency can have very serious effects on the body. Lack of chromium in the soil where food grows and consumption of refined carbohydrates are contributing factor of deficiency in some individuals. Regular use of vitamin and/or mineral supplements can meet any shortfall.

Chromium is widely distributed in foods but in very small quantities. The most reliable sources are whole grains, organ meats, broccoli, nuts and legumes. Concentration of this mineral in foods it directly related to the amounts in the local soil. There is not known chromium toxicity from foods. It has been reported however in industrial settings where people are exposed to it and from chromium waste sites to suffer lung damage.

Poisoning from consuming large amounts can cause stomach ulcers, kidney problems, liver damage and even death. There are a few reports of adverse reactions particularly with use of chromium picolinate. Chromium picolinate a popular form of dietary supplement may lead to production of hydroxyl radicals. Those with hypoglycemia should exercise caution in the use of chromium supplements. Chromium (Cr3+) is an essential mineral while (Cr2+) and (Cr6+) are toxic.

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