Content
Chromium is one of the important trace elements necessary for the adequate course of metabolic processes. The component increases insulin sensitivity. Chromium is found in foods that are extremely important to include in your daily diet.
What foods contain chromium
For a long time, chromium was not considered an essential element for maintaining health. As a result of scientific research, it was found that with a lack of a substance, glucose metabolism is disrupted.
Cr is a metallic element. It is necessary for the body to function in small amounts. The substance affects the following metabolic processes:
- protein;
- lipid;
- carbohydrate.
The component regulates blood glucose, and also enhances the basic functions of insulin. Various dietary supplements are an additional source of chromium.
The trace element is part of many organs. A significant concentration of the substance is observed in:
- bones;
- nails;
- hair.
This explains the deterioration in their quality with a deficiency of chromium. Adult cells contain approximately 6 mg of the nutrient. The trace element is excreted in the feces, urine and exhaled air from the body.
The average daily intake is 0.25 mg. An increase in dosage is possible with increased physical exertion.
Chromium enters the body with food and through the air. In pure form, no more than 1% of the substance is absorbed. The absorption of organic compounds reaches 30%. No more than 25% of chromium is absorbed from the air. As the body ages, the digestibility of the trace element deteriorates.
With a lack of a trace element, metabolic disorders are noted, a decrease in insulin sensitivity. Chromium deficiency occurs due to the following factors:
- the use of refined foods;
- obesity;
- atherosclerosis;
- diabetes.
Chromium deficiency causes:
- impaired reproductive function in men;
- development of metabolic syndrome and diabetes mellitus;
- the appearance of fatigue and anxiety;
- the occurrence of atherosclerosis;
- deterioration of tissue regeneration;
- slowing growth (in children);
- numbness of the limbs;
- hair loss;
- insomnia;
- lack of coordination.
Eating foods containing chromium can help you lose weight and build muscle, improve strength and endurance. Among the positive effects of the substance are called:
- regulation of blood glucose levels;
- influence on metabolic processes;
- decreased appetite;
- control of cholesterol concentration;
- prevention of hypertension;
- normalization of membrane permeability in cellular elements;
- beneficial effects on the thyroid gland;
- elimination of toxins;
- strengthening hair, nails and bones;
- preventing the development of cataracts (when combined with zinc).
The following foods are considered sources of chromium:
- liver;
- broccoli;
- Brewer's yeast;
- the grape juice;
- potatoes;
- seafood;
- meat;
- whole grains;
- tomatoes;
- onion.
Foods with high amounts of chromium
The trace element is important for the adequate functioning of the body. Chromium is found in most foods.
Fish and seafood
Products contain essential substances, in particular Omega-3. PUFAs are important for the adequate functioning of the nervous system, such as the brain. Regular consumption of fatty fish and seafood improves memory, reduces the risk of atherosclerosis. The impact on the psycho-emotional background is essential.
Chromium is also found in large quantities in some types of fish and seafood:
- vobla;
- pink salmon;
- flounder;
- sprat Baltic and Caspian;
- shrimp;
- Atlantic salmon;
- pollock;
- capelin;
- sea bass;
- herring;
- mackerel;
- horse mackerel;
- zander;
- tuna;
- acne;
- pike.
Nuts
The product is rich in chromium and other beneficial substances. However, nuts are high in calories. That is why they are not recommended to be consumed in unlimited quantities. Certain varieties of nuts can cause an allergic reaction.
The trace element contains:
- hazelnut;
- Brazilian nut.
Soy
Grain contains important components in significant concentrations:
- vitamins, for example, B1, B2, choline, B55, B6, B9, E, H, PP;
- microelements and macronutrients, among which are called potassium and calcium, silicon, magnesium, phosphorus and iron, cobalt, manganese, copper, molybdenum and zinc.
Legumes
Chromium foods for diabetics include legumes, which are nutritious. A trace mineral is found in lentils, beans, and peas.
Meat and eggs
Chromium products for weight loss must necessarily mean different options for meat and eggs. The protein included in the composition helps to build muscle mass, and iron helps prevent the development of anemia.
The trace element contains:
- beef (liver, heart and kidneys, tongue);
- hen;
- pork;
- duck;
- turkey;
- mutton;
- goose;
- rabbit.
Pearl barley
The product is distinguished by its multicomponent composition:
- retinol;
- pantothenic and folic acid;
- thiamine;
- choline;
- riboflavin;
- iron;
- zinc;
- copper;
- fluorine;
- potassium;
- manganese.
Pearl barley refers to high-calorie cereals. The product has antiviral, diuretic, antibacterial properties and is suitable for use by both adults and children.
Champignons
Mushrooms are low in calories and high in nutritional value. The concentration of vegetable protein is essential. The product is recommended for use when losing weight by normalizing metabolism, removing fat deposits, toxins and toxins.
Fruits and vegetables
The benefits of various vegetables and fruits are undeniable. The fiber contained in them has a beneficial effect on the digestive organs, and the presence of a significant amount of valuable substances normalizes the functioning of the whole organism.
Cr include:
- apricots;
- cabbage;
- potatoes;
- green onions and onions;
- cucumbers;
- tomatoes;
- radish;
- beet;
- leaf salad.
Chromium Rich Table
It is important to include foods with a trace element in the diet. A list of foods rich in chromium is presented in the table:
Rules for the use of products with chromium
When chromium is used in natural products, toxic poisoning does not occur. Exceeding the maximum permissible dosages when using dietary supplements can provoke intoxication and the appearance of the following complications:
- hypoglycemia;
- skin lesions;
- dysfunction of the liver, kidneys and nervous system;
- headaches;
- weight loss;
- dermatitis.
The substance is found in various foods. However, its amount is often insignificant. Good sources of trace minerals include:
- vegetables fruits;
- spice;
- meat;
- whole grains.
Nutritionists recommend using:
- vegetables, whole grains, fruits, butter, dairy products;
- bran cereals;
- protein products (poultry, meat, fish, eggs, nuts, legumes, seeds, soy);
- lean beef, turkey and oysters.
You should limit the use of sugar, salt, trans fats.
Conclusion
Chromium is found in food, but its concentration depends on many factors. The trace mineral contributes to weight loss and muscle gain. The substance ensures the adequate functioning of organs and systems, which indicates the need to use products with its presence.
