-: CHROMIUM :-
CHROMIUM – THE ESSENTIAL TRACE MINERAL…!!!
Chromium is one of the most common heavy metals found in soil and is easily absorbed by plants’ roots.It is a vital trace mineral that plays a crucial role in maintaining overall health by influencing various bodily functions. Although needed in small amounts, its impact on metabolism and insulin regulation makes it an essential nutrient for human well-being.The absorption of chromium is improved by vitamin B3 (niacin) and vitamin C.
Daily Requirements
Men
- Teens (9-13 years) – 21 mcg per day.
- Adolescents (14-18 years) – 35 mcg per day.
- Men (19-50 years) – 35 mcg per day.
Women
- Teens (9-13 years) – 25 mcg per day.
- Adolescents (14-18 years) – 24 mcg per day.
- Women (19-50 years) – 25 mcg per day.
- Pregnant Women – 30 mcg per day.
- Lactating Mother – 45 mcg per day.
Children
- Infant (0-6 months) :- 0.2 mcg per day.
- Children (1-8 years) :- (11-15 mcg) per day.
Function on different Organ
- Heart
Details
Chromium may help improve lipid metabolism, lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol.
This can reduce the risk of atherosclerosis, dyslipidemia and improve overall heart health by promoting better blood circulation and reducing blood pressure.
- Lungs
Details
Chromium has antioxidant properties that may help combat oxidative stress caused by pollutants or inflammation.This can protect lung tissues from damage and reduce the risk of chronic respiratory conditions.
- Kidneys
Details
It is involved in glucose metabolism, indirectly benefiting kidney health by preventing high blood sugar levels that can damage the kidneys over time.
- Pancreas
Details
Chromium plays a crucial role in enhancing the sensitivity of insulin receptors. This helps in better glucose uptake by cells, improving blood sugar control and preventing conditions like type 2 diabetes.
- Skin
Details
Chromium is involved in maintaining skin elasticity and hydration by influencing glucose metabolism.Adequate levels may help prevent skin conditions linked to high blood sugar, such as dryness, slow wound healing, and infections.
- Hair
Details
Chromium helps in maintaining proper nutrient supply to hair follicles through better blood sugar regulation.
It may reduce hair thinning or hair loss linked to insulin resistance or poor circulation.
- Gut
Details
It supports the metabolism of carbohydrates, fats, and proteins, influencing gut health and maintaining proper weight.Improved glucose metabolism can enhance energy production and gut motility, potentially reducing the risk of constipation and bloating.
- Ovary
Details
Chromium improves insulin sensitivity, which is essential for hormonal balance in the ovaries.Better insulin regulation can reduce symptoms of conditions like polycystic ovary syndrome (PCOS) by promoting regular ovulation and lowering androgen (male hormone) levels.
Symptoms incase of Deficiency
- Impaired glucose tolerance (similar to early-stage diabetes).
- Fatigue and low energy levels.
- Anxiety and mood swings.
- Poor skin health.
- Weight loss and muscle weakness.
Diagnosis
- Serum Chromium Test
Details
A Serum Chromium Test is commonly used to determine chromium levels in the body. This test measures the concentration of chromium in the blood and helps identify deficiencies or excess amounts.
Food Sources
Veg Sources
- Whole grains
- Barley.
- Oats.
- Whole wheat.
- Vegetables
- Potatoes.
- Green beans.
- Tomatoes.
- Broccoli.
- Lettuce.
- Fruits
- Apples.
- Bananas.
- Orange.
- Grapes.
- Prunes.
- Nuts
- Brazil nuts.
- Others
- Molasses.
- Mushrooms.
Non-Veg Sources
- Lean meats
- Beef.
- Ham.
- Poultry.
- Turkey.
- Fish
- Tuna.
- Other
- Shellfish.
- Eggs.
- Cheese.
What if Overconsumption
While chromium is essential, excessive intake can lead to toxicity. Symptoms of overconsumption include:-
- Gastrointestinal issues (nausea, vomiting, diarrhea).
- Headaches and dizziness.
- Anemia.
- Hypoglycemia.
- Rhabdomyolysis, or rhabdo, is a condition where skeletal muscle cells are damaged and break down.
- Thrombocytopenia is a condition that causes a low blood platelet count,
- Weight loss.
- Skin rashes.
- Kidney and liver damage in severe cases.
Chromium, despite being a trace mineral, holds profound importance in maintaining metabolic health, heart function, and overall well-being. Achieving the right balance through a nutritious diet can prevent both deficiency and toxicity. Whether through vibrant vegetables or lean meats, ensuring a steady intake of chromium can support a healthy and active life...!!!
