What plants and fruits contain chromium. What foods contain the most chromium? Daily dosage of chromium for women

Vitamins are an important component of the normal functioning of the body. An important microelement Cr (chromium), an inseparable part of all cell systems and human organs. Its especially high concentration is in the skin, bones, pituitary gland. A lack of chromium leads to impaired hematopoiesis, metabolic processes, and insulin production. Therefore, it is so important to consume vitamins with chromium or products in which it is concentrated.

Micronutrient deficiency is observed in many. This is explained by the fact that its amount in the products is minimal. How to replenish its shortage, and what are the beneficial properties of the microelement? Let's find out the details.

Even 40 years ago, experts argued that the element does not take part in important life processes of the body. However, scientists in the course of numerous studies have proven the opposite - in patients deprived of Cr, a breakdown begins, immunity decreases, glucose metabolism develops, and diseases of the circulatory system develop.

In fact, the trace element is needed by the body in small quantities. The main thing is to know which products contain chromium in order to replenish its daily requirement. If the vitamin is not enough, there are violations of the metabolism of proteins, carbohydrates, lipids with all the ensuing consequences.
Most of the vitamin is found in live yeast, so nutritionists recommend including them in the diet once or twice a week.

Other element sources are:

• dairy products (cheese, fermented baked milk, yogurt, cottage cheese, milk);
• vegetable crops (leeks, Brussels sprouts, radishes, corn, radishes, broccoli, tomatoes, potatoes);
• beef liver, pork;
• fruits (mangoes, plums, bananas, grapes);
• seafood (crabs, shrimp, mussels, clams, squid);
• cereals in raw form;
• river and sea fish (trout, carp, chum salmon, mackerel, perch, pink salmon and others);
• spices and spices (especially a lot of black pepper);
• legumes (lentils, peas, beans, soybeans);
• offal (heart, tongue, lungs);
• goose and turkey meat.

It is important to subject any product to minimal heat treatment so that useful substances remain in a larger volume.

daily requirement

The daily rate of Cr in various biochemical tables is different. Experts often indicate that it is enough to consume from 0.2 to 0.25 grams of chromium per day. People leading an active lifestyle, athletes, the dosage should be increased. Those who have a sedentary lifestyle are advised to reduce the established rate.

It should be borne in mind that the substance enters our body not only with food, but also with inhaled air. Taking into account the fact that only 1% of the vitamin is absorbed with food, and with age, the ability of the body to absorb organic compounds is weakened, a specialist should recommend a daily dosage. An excess of Cr leads to a decrease in the absorption of other vitamins, micro and macro elements, and can cause poor health.

If a person is in a room where the concentration of a substance is elevated, dysfunction of the respiratory system begins.

The use of confectionery, carbonated water, refined foods reduces the level of the microelement. Also, its amount decreases with intense physical exertion, stress, infectious diseases. In such situations, it is necessary to satisfy the daily requirement of the vitamin with dietary supplements.

Products containing chromium table

Why is chromium needed in the human body

Why is this vitamin so important? In fact, its benefits are difficult to overestimate.

1. Chromium is included in all active nutritional supplements, the purpose of which is to build muscle mass. It is no coincidence that the element is so popular among weightlifters, bodybuilders and anyone who wants to increase body weight.
2. The function of chromium in the human body is important for increasing endurance, improving mental and physical capabilities.
3. Takes an active part in lipid, carbohydrate, metabolic processes.
4. Controls the level of cholesterol in the blood.
5. Normalizes the work of the intestines, stomach.
6. Strengthens the walls of capillary vessels, the heart muscle.
7. It cleanses the body of free radicals, toxins, radionuclides, decay products, strontium.
8. Increases immunity.
9. Restores cells, tissues.
10. Preventive remedy for oncological diseases.
11. Improves intestinal microflora.
12. Cleanses the circulatory system, promotes hematopoiesis.
13. Normalizes blood pressure.
14. The formation of cholesterol plaques is prevented.
15. Prevents the formation of blood clots.
16. Promotes weight loss.
17. It has a beneficial effect on the human condition with amnesia, Alzheimer's disease.
18. Interferes with aging processes.
19. It normalizes blood pressure.
20. Helps with depression, increased nervousness.
21. Stimulates cerebral circulation.
22. Prophylactic for the development of diabetes.
23. Prevents the development of diseases of the pancreas, liver, genitourinary system, gallbladder.
24. Strengthens bones, nail plates, hair.

Chromium is extremely important in the body, it is no coincidence that it is called the elixir of "endurance and beauty."

Chromium deficiency causes and symptoms

An increase in blood sugar is the main sign that the body needs chromium. Symptoms of insulin resistance are immediately noticeable: increased fatigue, inability to concentrate, overweight.
Symptoms of a lack of chromium in a woman's body are menstrual irregularities, pronounced premenstrual syndrome, premature menopause.

Chromium deficiency is also manifested by the following symptoms:

• growth retardation in childhood;
• nervous diseases due to disorders of the central nervous system;
• the presence of an increased amount of glucose in the urine;
• the formation of atherosclerotic plaques on the walls of blood vessels;
• infertility, reproductive disorders, diseases of the genitourinary system;
• intolerance to the body of alcoholic beverages with the manifestation of allergic reactions.

The cause of mineral deficiency is not only in malnutrition. The level of the element begins to decline with age.

Excess chromium in the body

When eating food, an excess of the substance is impossible. However, if the use of drugs with chromium is not controlled, this leads to negative consequences.

Signs of an excess of chromium:

• frequent inflammatory processes in the body;
• allergy;
• duodenal ulcer, stomach, gastritis with high acidity;
• disorders of the central nervous system;
• the formation of abscesses;
• disorders of the kidneys, liver;
• occurrence of cancer.

If the body has a low content of iron, zinc, the element is absorbed faster, which leads to its overabundance.

Chrome for weight loss

Vitamin is known as an effective tool to help you stay slim. This explains its properties to dull the feeling of hunger.
If you use foods containing a substance in high concentrations, you can forget about extra pounds.

Seafood, fish, red meat are best absorbed. Reception of ascorbic acid also contributes to accelerated absorption. But flour products, soda, sweets, on the contrary, interfere with the process.

The ideal diet is the use of vegetable, fish dishes. An excellent end to lunch or breakfast will be nuts, dried apricots, prunes, raisins.
If there is a chronic shortage, you can include in the diet vitamins with chromium for weight loss, or live yeast.

Preparations containing chromium

Active nutritional supplements containing Cr are recommended to be taken not only in case of a lack of the mineral, but also for preventive purposes. It is important to do this in strictly recommended dosages in compliance with the instructions.

1. With a deficiency of the element, Chromium picolinate is prescribed. At the same time, it is necessary to follow a diet that excludes easily digestible carbohydrates.
2. Carnitine Plus Chrome - improves the acceleration of metabolic processes, reduces cravings for sweets, oxidizes fats.
3. Centuria 2000 - contains not only the element, but also important minerals, vitamins in the daily dosage necessary for the body. Taking the drug reduces the risk of infectious diseases, prevents the formation of oncological neoplasms.

Chromium in vitamins is an excellent tool that helps normalize disturbed processes.

Preparations with chromium for weight loss

Means for the purpose of losing weight are such preparations with chromium:

• Vitrum Performance - normalizes weight quickly enough, especially relevant for active people;
• Carnitine Plus Chrome - helps to lose weight due to the normalization of metabolic processes;
• Chromium Picolinate Plus - dietary supplement containing medicinal plants, the action of which is aimed at losing weight;
• Chromium picolinate - has a balanced composition of minerals for accelerated weight loss.

The harm of chromium

A mineral can cause harm only in one case - with an overabundance. Any drugs with chromium have limitations in use. Therefore, you should not get carried away with drugs, take them without the appointment of a specialist. And then the element will benefit the body exclusively.

1. The main function is the regulation of blood sugar balance. Chromium is central to sugar metabolism. If there is enough chromium in the body, then the craving for sweets decreases, and vice versa, when a large amount of sugar is consumed, chromium reserves decrease. This mineral should be present in the diet of people with diabetes. Studies have shown that a daily dose of 1mg of chromium helps to stabilize blood sugar levels in as little as 2 months.

1. Reduces the level of "bad" cholesterol, which accumulates in the vessels and forms atherosclerotic plaques.
2. Prevents loss of muscle tissue due to malnutrition.
3. The mineral contributes to the burning of calories during physical activity. What is important for obese people.

Chromium is used in the treatment of diabetes, to enhance the body's interaction with insulin, and chromium-containing supplements are used to treat cardiovascular disease and obesity.

The daily norm of chromium for an adult woman is 50 mcg.

Chromium sources.

Chromium is found in foods of plant and animal origin.

The main sources of chromium include:

1. Cereals. The leader in the content of chromium is corn grits 22.5 mcg, a lot of it in lentils 10.8 mcg, barley 12.5 mcg per 100 g of product. In other cereals and flour, the mineral is not more than 4.5 mcg per 100 g of product.
2. Vegetables. Most chromium in potatoes 10mcg, radish 11mcg, beets 20mcg, beans 10mcg.
3. There is little mineral in fruits and berries, with the exception of peaches 14mcg, cherries 7mcg per 100g of product.

In plant products, chromium accumulates from the soil, if the soil is poor in minerals (chromium, iodine and others), then there will be less of them in food.

For better absorption of the mineral, eat plant foods in combination with animals, for example, in order for chromium to be absorbed from potatoes, you need to eat it with a cutlet.

1. There is so little chromium in dairy products that it can be said that it is not there.
2. But the mineral is in the meat. Where does it accumulate from? Again from the soil, the animal eats the plant containing chromium, thus it accumulates in the animal's muscles. In pork 13.5 mcg, beef 8.5 mcg, lamb 8.7 mcg, beef liver 32 mcg, beef heart 29 mcg, beef tongue 19 mcg, chicken 9 mcg.
3. Most chromium is found in fish products. The daily norm of chromium can be replenished by eating 100g of carp, chum salmon, pollock, herring, mackerel, cod, hake, pike.

Who needs to get their daily chromium requirement?

• athletes, as it reduces muscle loss;
• overweight people;
• people with diabetes mellitus;

Lack of chromium

Mineral deficiency can be observed in the following cases.

Chromium (Cr) is a vital trace element that is a permanent constituent of the tissues of the human body. On average, the body contains up to 6 g of this substance. At the same time, its highest concentration is found in hair, nail plates, skin, bone and muscle tissues.

Lack and excess of chromium have a negative impact on overall well-being and overall human health. That is why it is so useful to know which foods contain chromium and how to properly compose a daily menu in order to maintain the most optimal concentration of this substance in the body.

The physiological role of chromium

Chromium performs a whole range of vital functions in the human body:

• regulates the concentration of glucose and sugar in the blood;
• removes excess cholesterol from the body;
• regulates body weight;
• eliminates thyroid dysfunction;
• boosts regeneration processes, promotes accelerated wound healing;
• normalizes blood pressure and maintains it at an optimal level;
• strengthens bones.

Along with this, this microelement creates conditions for the removal of radionuclides, toxins and other harmful substances from the body.

Chromium Consumption Norms

The physiological need for chromium depends on gender, age and habitual lifestyle. In particular, the norms of daily consumption of the specified substance are (in mcg):

• babies aged 12 months to 3 years - 11;
• children 3-11 years old - 14;
• adolescents 12–14 years old - 25;
• adolescents 15–18 years old - 35;
• adults - 50.

Factors that can increase the daily requirement for chromium up to 200 mcg are recognized:

• regular intensive sports;
• period of gestation;
• excessive physical activity;
• abuse of refined foods (sweets, flour, sugar, carbonated drinks, etc.);
• infectious diseases of various origins;
• insufficient intake of protein foods;
• stressful situations.

The main food sources of chromium are various types of fish, meat products and poultry. Nevertheless, a significant amount of this trace element is present in legumes, cereals, vegetables, dairy products and some fruits. For more information on what foods contain chromium, see the table.

It is important to remember that up to 90% of the chromium present in food is lost during cooking. That's why it is advisable to enrich the diet with those products that do not require special heat treatment.

It should also be taken into account that only 1% of chromium that enters the body in its pure form is absorbed in the digestive tract, and about 25% of the substance that enters the gastrointestinal tract in the form of organic compounds. The level of digestibility of this macronutrient decreases significantly in old age.

Chromium deficiency: causes and consequences

The main reasons for the formation of chromium deficiency in the body are recognized:

• reduced intake of this trace element in the body, due to illiterate diet, adherence to too strict diets, starvation and other reasons;
• metabolic disorders;
• increased consumption of the trace element during pregnancy, infectious diseases of various etiologies, in stressful situations, during operations and injuries, with increased physical activity;
• abuse of carbohydrate foods - white bread, pasta, sweets, etc.

The consequences of insufficient chromium content in the tissues and organs of the human body are:

• growth retardation in childhood;
• increased weakness, constant feeling of fatigue, inability to do the same thing for a long time;
• sleep disorders;
• feeling of unreasonable anxiety;
• headache;
• decreased sensitivity of the hands and feet;
• trembling of the limbs;
• loss of the ability to fully coordinate the work of muscles;
• neuralgia;
• an increase in the level of cholesterol in the blood, the development of symptoms of atherosclerosis;
• noticeable change in body weight (growth, decrease);
• increased risk of cardiac ischemia;
• an increase in the level of glucose in the blood, entailing the development of hyper- and hypoglycemia, the occurrence of diabetes mellitus;
• malfunctions in the functioning of the reproductive system in the representatives of the stronger sex;
• severe premenstrual syndrome in women.

Too much chromium in the body

An excess of chromium in the body is a rare phenomenon that under no circumstances can be caused by eating foods containing chromium. The causes of an overdose of chromium can be.

Chromium (Cr) is essential for proper protein, carbohydrate and lipid metabolism, as well as for increasing insulin sensitivity.

general description

Until 1977, scientists did not recognize chromium as a vital nutrient. And only as a result of the experiment it was possible to establish that patients deprived of Cr suffer from impaired glucose metabolism.

Cr is a metallic element that humans need in small amounts. Once in the body, it affects metabolic processes, regulates blood sugar levels and enhances the function of insulin. In addition, it is involved in the metabolism of lipids and proteins. In pharmacology, it is presented in the form of dietary supplements.
Chromium is one of the trace elements that are part of almost all organs and tissues of the body. The highest concentration of the element is in bone tissue, nails and hair, so the lack of Cr primarily affects their quality. All adult cells contain approximately 6 mg of this nutrient. Cr is excreted from the body with urine, feces and exhaled air. Zinc and iron enhance the action of Cr, and an excess of calcium leads to its deficiency.

daily requirement

Different schools of biochemists determine the unequal daily rate of Cr. But most often, scientists call 0.2-0.25 mg of a substance per day a safe dose of chromium for an adult. No more than 25-35 mcg of a trace element per day is recommended for people leading a sedentary lifestyle. Athletes, on the contrary, should increase the dose to about 200 mcg daily.

It is important to say that Cr enters the human body not only with food, but also through the air. In addition, no more than 1 percent of the pure substance is absorbed from food. Almost 30% of the element is absorbed if its source is organic compounds that contain this trace element. As we age, the body's ability to absorb chromium decreases.

The substance obtained from the air is also not completely absorbed - no more than 25 percent, the rest is excreted during exhalation. Meanwhile, a long stay in rooms with a high concentration of chromium (at work) can cause dysfunction of the respiratory organs.

Chromium deficiency

Chromium deficiency is rare. People whose diet is rich in refined foods are more susceptible to become a victim of Cr deficiency. Also at risk are people with obesity, diabetes or atherosclerosis. Frequent stress, hard physical work, and protein deficiency can provoke a decrease in chromium levels.

The lack of a substance is fraught with metabolic disorders in the body, as well as the development of insulin resistance.

Some sources argue that chronic Cr deficiency can cause diabetes mellitus and metabolic syndrome, as well as cause reproductive dysfunction in men. Even a relatively small micronutrient deficiency affects blood glucose spikes, causes anxiety, and a feeling of fatigue. Disturbed cholesterol metabolism caused by insufficient intake of chromium contributes to the development of atherosclerosis, growth retardation in children, and prolonged wound healing after injuries and surgical operations.

Cr deficiency in the body can also manifest itself:

• numbness of the limbs;
• hair loss;
• coordination disorders;
• insomnia.

You can understand that the body lacks chromium by a strong desire for sweets, a constant feeling of hunger, profuse sweating and often recurring dizziness.

Health Benefit

Cr takes pride of place among the dietary supplements that promote muscle building.

Therefore, this substance has been popular among bodybuilders and those who want to lose weight for several years. Also, preparations containing Cr increase endurance and add strength.

But when taking dietary supplements, it is important not to neglect advice on dosages, since an excess of a substance causes dizziness, hives, and headaches.

Some scientists argue that chromium may affect levels in type 2 diabetics. But these claims have not been supported by the wider medical community to date. Meanwhile, testing continues. There is also an opinion that chromium compounds have a beneficial effect on the general condition of people with Alzheimer's disease and amnesia. In addition, they strengthen the immune system and protect against the negative effects of infections. There is evidence that Cr helps to raise the level of "good" cholesterol, and also prevents the development of cardiovascular diseases.

The list of the main advantages of chromium includes the ability to:

• control blood sugar levels;
• affect metabolism;
• reduce appetite;
• control cholesterol levels;
• prevent hypertension;
• normalize the permeability of membranes in cells;
• beneficial effect on the functioning of the thyroid gland;
• remove toxins, salts of heavy metals, radionuclides;
• strengthen bone tissue, hair and nails;
• prevent the development of cataracts (in combination with zinc).

Foods high in chromium

Some of the best sources of chromium are considered to be broccoli, liver, grape juice and brewer's yeast.

Significantly replenish the reserves of the trace element can be from potatoes, whole grains, seafood and meat. Some fruits, vegetables and spices can also provide chromium. Lettuce, raw onions and ripe tomatoes will also provide the daily requirement of the substance. But in most dairy products, this micronutrient is extremely small.

Dangers of overdose

Chromium, like other trace elements and minerals, is not capable of causing toxic poisoning if its source is exclusively natural food. But with the intake of bioadditives, you need to be careful.

It is believed that 5 mg of tetravalent chromium or 200 mg of trivalent chromium (found in food) cause intoxication, and 3 grams of the substance can even cause death.

Chromium overdoses cause:

• skin lesions;
• hypoglycemia;
• disruption of the kidneys, liver and nervous system.

Chronic chromium poisoning is accompanied by:

• regular headaches;
• sudden weight loss for no apparent reason;
• inflammation of the mucous membranes of the digestive tract;
• eczema and dermatitis;
• the formation of pustules.

Residents of industrial cities (where hazardous production is carried out) are at risk of chromium poisoning. An excess of this microelement in the air can provoke the development of lung cancer and asthma.

It is also important to know that chromium interferes with the absorption of certain thyroid medications. For maximum benefit, between doses of both drugs should take a 4-hour break.

As for diabetics, they should use dietary supplements containing chromium only under the supervision of the attending physician. In addition, antacids, H2-blockers, inhibitors, corticosteroids can affect the absorption of chromium. It is undesirable to combine chromium with beta-blockers, insulin, non-steroidal anti-inflammatory drugs, inhibitors (aspirin, ibuprofen, indomethacin, naproxen). But in this case, of course, we are talking about chromium in the form of dietary supplements, and not in the composition of food products.

For decades, there have been debates in scientific circles about the benefits and harms of chromium for humanity. But in recent years, this trace element has been talked about with increased interest and respect, calling it the "longevity factor." The fact is that having studied the positive properties of this nutrient, biochemists agreed: regular use of chromium allows you to maintain brain function, immunity and muscle tone even in old age. Does this mean that a substance called chromium is able to prolong life, providing energy and clarity of mind in old age? If so, then this means that Cr, indeed, is an anti-aging element.

Chromium is known to most of us as a chemical element, a component of stainless steel and beautiful metal coatings. And few people think about the fact that in addition to its wide use in industry, it essential micronutrient in the body person. Chromium is an integral part of every cell in the body, especially in the pituitary gland, skin and bones. Without it, normal flow is impossible. hematopoietic processes, insulin production and metabolism.

Useful properties of chromium for the human body

Scientists have proven a direct relationship between the lack of chromium in the body and the occurrence of type 2 diabetes (non-insulin-dependent diabetes). Conversely, if diabetics get enough of it with food, many of the symptoms of this formidable disease (thirst, fatigue, frequent urination) become less intense.

The lack of this trace element is directly related to the so-called atypical depression, when life is not nice, and you don’t want to do anything, it attracts only sweets, and as a result, those extra pounds stick to the figure.

What contains chromium

Chromium is sourced exclusively from whole natural foods. Various confectionery and other refined products do not contain it at all. The table below shows the products from different categories with the highest content.

The table below provides information about chromium content of foods. It should be remembered that the content of microelements in animal and plant foods is unstable and depends on the growing conditions (growth) of animals or plants, the conditions and shelf life of ready-made products and their semi-finished products. Therefore, here are the average indicative indicators:

Chromium in dietetics and weight loss

Chrome is not for nothing called a mineral of harmony, because if the body's need for it is completely satisfied, then the person is not tormented by the constant feeling of hunger and the desire to eat something sweet, the appetite as a whole decreases and, as a result, the process of losing weight is accelerated.

Chromium also contributes building muscle mass. So with sufficient use of it, harmony, coupled with a beautiful muscular relief, is ensured.

However, achieving a daily intake of sufficient amounts of chromium is not so simple. This capricious mineral is detrimental not only to heat treatment of products, but also to their long-term storage. As a result lost up to 90% from its original content. The good news is that the undoubted leaders in its content - hazelnuts, Brazil nuts, dried dates and pears - can be eaten and without pre-heat treatment. There are a few more subtleties, thanks to which chromium will be absorbed in the body as much as possible:

• it is best absorbed in the following combinations "meat - vegetables" or "fish - vegetables";
• helps to fully assimilate vitamin C;
• and vice versa: interfere - refined sugar, carbonated drinks, fine flour;
• when cooking, it is better to use stainless steel utensils.

The content of chromium in the human body averages from 6 to 12 micrograms. The daily requirement of an adult in the “slimness mineral” depends on many indicators and varies from 50 to 200 mcg. With a standard approach to nutrition, the body receives approximately 80% of the daily requirement daily.

If the menu consists mainly of canned, refined, carbonated and bakery products, then chromium deficiency and is growing every day. And this, as you know, leads to very depressing circumstances.

Chromium deficiency and excess, causes and effects

Symptoms of a lack of chromium in the body:

• stunted growth and development in children;
• increase in blood sugar levels;
• signs of depression of the nervous system: chronic fatigue, drowsiness, low performance, increased anxiety;
• painful hunger and a constant desire to eat something sweet;
• a variety of metabolic disorders, which leads to atherosclerosis and obesity;
• decreased sperm motility;
• sudden alcohol intolerance.

If you do not pay attention to the primary source of these symptoms in time, then a person may develop serious heart diseases, diabetes mellitus, kidney failure, problems with vision and the central nervous system. This mineral is truly irreplaceable and vital. Particular attention to the use of its sufficient amount should be paid to pregnant and lactating women, athletes, the elderly - after all, with heavy loads on the body, the need for trace elements also increases.

But is it possible to overdo it with intake of chromium-containing products? Given that the simultaneous intake of 5 mg of chromium is toxic, it is unlikely. After all, this will require eating 5 kg of Brazil nuts or 10 kg of shrimp, which is almost impossible. You can get an overdose only when working in a "harmful" industry, or using some dietary supplements and medicines immoderately. Symptoms of poisoning are:

• allergic reactions;
• liver and kidney failure;

• headaches of varying intensity;
• the appearance of ulcers on the mucous membranes.

Chronic chromium poisoning over time greatly increases the risk of cancer. But for those who do not work in steel mills and do not live in ecologically disadvantaged areas, but receive chromium only through food- the probability of poisoning them is minimal. The risk of not receiving it is much greater.

Without a doubt, in the list of vital trace elements for humans, chromium occupies a leading position in the fight against disorders of carbohydrate metabolism and obesity. Perhaps the war for the beauty of the figure can only be won with the help of this weapon?

Dear readers, do you consider the amount of chromium in your diet? If you have experience with chromium for weight loss, your feedback and comments will surely help other people!