What foods are highest in chromium?

2023-07-21 16:13:00

The French Food Safety Agency (AFSSA) has established recommendations ranging from 25 μg to 125 μg of chromium per day, depending on gender and age. In adult women, the recommendation is to 50μg/day. The highest needs concern pregnant and lactating ferments and seniors.

Chromium: what is this trace element used for in the body?

Chromium has several uses in the human body:

It is necessary for the activity of insulin, which itself controls blood levels,
It participates in the metabolism and storage of carbohydrates, proteins and lipids.

For now, the essentiality of this trace element for the functioning of the body is divided. In a document on Nutrient references for vitamins and minerals, ANSES notes that “the essentiality of the contributions [en chrome] as a nutrient in healthy subjects is currently called into question”.

What are the benefits of chromium

Prevention of type 2 diabetes

In the body, chromium facilitates the transport of insulin and contributes to lower the amount of sugar and fats in the blood. In fact, it helps prevent the risk of triggering type 2 diabetes. A study has also shown that chromium supplementation reduces the expression of the disease by 27%.

Warning: self-medication for diabetes can lead to serious problems.

Fight against cardiovascular diseases

Chromium would have a beneficial effect on the amount of HDL (the “good” cholesterol) in the blood and, thus, would participate in good cardiovascular health.

Fight against overweight and obesity

A study published in Nutrition Today highlights a link between the presence of chromium in sufficient quantity in the body and the reduction in the production of fats and in particular the limitation of total cholesterolemia. There is also a beneficial effect on the amount of HDL (the “good” cholesterol) in the blood. And for good reason: when you are lacking in chromium, you will be attracted to sugar and this can lead to cravings. Chromium acts as a natural appetite suppressant. On the other hand, in a person in good health and without glycemic imbalance, chromium would have almost no interest.

Chromium deficiency: what are the symptoms?

In the event of a deficiency, the symptoms observed mainly concern carbohydrate and lipid metabolism disorders :

diabetes
hypoglycemia
excess fat in the blood (hypertriglyceridemia, hypercholesterolemia, etc.)
Weightloss

Other symptoms can be observed:

confusion,
coordination difficulties…

However, the MSD Manual for the general public notes that “Chromium deficiency is rare in industrialized countries”.

Good to know: if the chromium found in food does not present any danger, the industrial chrome can be carcinogenic: the daily dose ingested should not exceed 120µg.