10 Health Benefits of Chromium
Chromium is a trace mineral that is required by the body in small amounts. It is important for metabolism and it helps the body regulate blood sugar levels by transporting glucose to cells. It helps to break down protein, fats, and carbohydrates. This is essential for good health and the proper functioning of tissues and organs.
The adequate intake amount of chromium to be consumed for adults is 25 mcg per day. Symptoms of chromium deficiency have shown to increase diabetes and metabolic syndrome. Without the needed amount of chromium, a person will experience high levels of fatigue and anxiety. Some food sources for chromium are broccoli, beans, black pepper, tomatoes, turkey, and bananas. Chromium is rarely heard of, but the body needs it to function properly.
Health Benefit Of Chromium #1: Prevents Diabetes
Glucose is needed to fuel the body so that it can be used as energy. However, there is an increasing incidence of diabetes. As insulin is a hormone that the body uses to regulate blood sugar levels, chromium helps prevent insulin resistance, which causes glucose intolerance. Adding foods that contain chromium is an easy way to help prevent glucose intolerance.
There are many studies that show how chromium has an effect on blood sugar levels. One study suggested that an active form of chromium could substantially lower plasma glucose levels in diabetic subjects. Based on previous animal studies, the effect chromium has on blood sugar was significant.
Health Benefit Of Chromium #2: Heart Health
As the number one cause of death worldwide, cardiovascular health is critical. Chromium can work wonders for the heart as it contains minerals in its food sources such as broccoli, oats, green beans, and tomatoes.
There have been a number of studies which associate the amount of chromium to heart health. In one study, chromium deficiency was done to see if it has effects on cholesterol levels and atherosclerosis, which is a narrowing of the arteries due to an amount of plaque. The study showed chromium deficiency in atherosclerosis. However, further research is needed to confirm studies linking heart health and this essential mineral.
Health Benefit Of Chromium #3: Brain Function
Without the brain, the body will not function. It is essential that the brain is taken care of and protected. Nutrients are needed to ensure that our brain function remains strong. Chromium is a mineral that helps modulate brain function and helps increase brain activity as we age. It helps aid in hypothalamic function and can help protect the brain from damage.
An older study resulted in promising information. It showed that chromium delayed and even reversed age-related changes in the brain. It proposed such effects to extending a healthier lifespan. Making sure chromium is in the diet makes this a great benefit.
Health Benefit Of Chromium #4: Healthy Liver
The liver is an important organ that helps digest food and gets rid of toxic substances. Chromium helps the liver function by decreasing the amount of fat that is accumulated and helps it break down foods to digest.
Although more research needs to be done regarding liver function and chromium, excess intake of chromium picolinate, a supplemental form of chromium, may impair kidney and liver function. Natural resources of chromium have shown to have positive effects on the body. It does not have an upper intake level set as the natural form has not been proven to have adverse effects.
Health Benefit Of Chromium #5: Improves Polycystic Ovary Syndrome
Polycystic Ovary Syndrome (PCOS) is a common endocrine in women that causes infrequent and prolonged menstrual periods, or excess androgen levels. The exact cause of this syndrome is unknown and affects about 5 to 6 million people in the United States. Those with PCOS have higher insulin levels that cause the ovaries to make more androgen hormones. As chromium has effects on insulin resistance it helps those with PCOS.
There have been direct studies correlating PCOS and the effect of chromium supplementation and insulin resistance. In one study done on women with PCOS, a chromium supplement was given without change in diet. It suggested that chromium helped as an insulin sensitizer for those with polycystic ovary syndrome.
Health Benefit Of Chromium #6: Lowers Blood Pressure
Maintaining normal blood pressure is one of the ways to prevent heart disease. There are also foods that help decrease cholesterol levels as well as blood pressure. Chromium is a mineral that helps reduce blood pressure and has been seen in a few studies.
In one study, rats were fed with sugar and were then given a supplemented chromium. The chromium ingredient itself established a nutritional approach to reducing blood pressure. Having a cup of oatmeal a day or adding a few cups of broccoli can help lower blood pressure. Not only does it contain chromium, but it also contains the fiber that contributes to lowering blood pressure as well.
Health Benefit Of Chromium #7: Helps Depression
Foods are known to either hurt or help a person’s mood. There are many contributing factors and there are a few theories about chromium, which say that it can help depression. One animal study showed that chromium caused cells to have more sensitivity to insulin. This sensitivity to insulin may happen due to the amino acid, tryptophan, moving. Tryptophan is converted into serotonin, which is associated with depression.
Chromium may also help depression by enhancing the release of another mood-regulating neurotransmitter, norepinephrine. A double-blind study was conducted on subjects who had major depressive disorders. It showed promising antidepressant effects in those participants in relation to receiving chromium.
Health Benefit Of Chromium #8: Helps with Bone Health
Maintaining strong bones is critical for good health. Chromium helps the preservation of bone minerals by reducing the loss of calcium. It is very useful for women who have osteoporosis. Consuming whole-grain products, and vegetables such as broccoli and green beans, is good to put more chromium in the diet.
There are many studies which connect chromium to bone health. One study has shown that the nutrient raised preservation levels with postmenopausal bone density. Similar studies have shown how improving insulin regulation and lowering calcium secretion helps to preserve bone density. Other nutrients that are needed to keep strong bones along with chromium have also been seen.
Health Benefit Of Chromium #9: Lowers Cholesterol
One huge risk factor of heart disease is high cholesterol levels. The bad cholesterol in the body is absorbed by the stomach, which then flows to the arteries and other blood vessels. An accumulation of this and the plaque that surrounds these vessels can lead to coronary artery disease and other heart problems. Chromium helps reduce cholesterol levels by breaking down fat and preventing the body from storing cholesterol.
One study with twenty-eight participants showed that chromium was a cofactor in helping to maintain normal lipid and carbohydrate metabolism. The participants had low levels of total cholesterol, low-density lipoprotein, and high levels of high-density lipoprotein.
Health Benefit Of Chromium #10: Helps Reduce Hunger
Many people try to lose weight through diet and exercise. There are so many trends with scientific evidence or not, and people want help to combat these urges. Some foods can help reduce hunger and unnecessary cravings and the chromium mineral is one of them.
There have been multiple studies that have examined the role of chromium and hunger. In a study done with 42 overweight adult women, they were placed in a study for about two months. Food intake regulation and the effects on the brain were assessed. Data suggested that chromium picolinate has been shown to decrease food regulation.
