This is also an effect of the way the mineral regulates insulin in the body. Many people report being able to lose weight more easily with a diet high in chromium. Exercise is also important for blood pressure, blood sugar and diabetes too, so get moving! Weight Loss and Cravings Be sure to take care of your body with nutrient-dense, plant-based foods and a diet low in sodium for best benefits. This creates a stressful state in the body and can do serious damage to your heart if it happens on a regular basis. When your insulin levels skyrocket out of control or are just out of balance, your blood pressure can also increase.
Lowers Blood PressureĬhromium can also help lower your blood pressure due its regulation of insulin. Chromium picolinate is often said to be the easiest form to absorb as a supplement, but plenty of foods also contain chromium that you can benefit from, as you’ll see below. Poor blood sugar levels interfere with the way insulin is used in the muscle cells, so it’s very important to manage blood sugar before and after your workouts. Helps Build MuscleĬhromium can also help you build muscle more easily due to the way it helps regulate insulin and uses of carbohydrates during and after a workout for energy and metabolism. Your body needs complex (fiber-rich) carbohydrates to build lean muscle, but if your blood sugar is out of control, you’re less likely to benefit. Chromium helps with the regulation of glucose in the body and slows down insulin, helping to make use of carbohydrates more effectively. A plant-based diet is a great way to improve your blood sugar and fight type 2 diabetes more naturally. 56-7.Chromium is an important mineral for those with blood sugar problems or diabetes. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes for vitamins and elements. United States Department of Agriculture, National Agricultural Library (2011). Safe Upper Levels for Vitamins and Minerals. Available here. UK Expert Group on Vitamins and Minerals (2003). Hummel, M., et al (2007) Chromium in metabolic and cardiovascular disease. Marmite nuts/ jewelled brown rice/ groundnut chicken curry/ red kidney bean koftas/ insalata tricolore/ feta, pistachio and orange salad References What are good sources?įoods rich in chromium include wholegrains, meats, nuts, beans (particularly red kidney and aduki beans), cheese, clams, yeast and corn oil. In the US, the US National Research Council (NRC) specify an Estimated Safe and Adequate Daily Dietary Intake (ESADDI) of 0.05 – 0.2 mg/day for adults. There’s no RNI for chromium, but COMA (the body initially responsible for setting RNI’s before SACN took over) suggested that an adequate level of intake for chromium lies somewhere above 0.025 mg/day for adult. Those suffering from stress, trauma, and diabetes also appear to have decreased levels although there is continued controversy over how much to take as a supplement, and what the precise levels are that the body needs. What’s the story?Ī sensitive soul, diets high in sugar appear to increase losses of chromium in the urine. It also plays a part in carbohydrate and protein metabolism. Chromium helps control blood glucose levels, and appears to increase the action of insulin in the body (which is a good thing, as those with type II diabetes are often insensitive to the positive effects of insulin). Expect to hear a lot more about this mineral as rates of diabetes continue their journey ever upwards.
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