Chromium is a trace mineral essential for maintaining normal blood sugar levels, enhancing insulin sensitivity, and supporting macronutrient metabolism. While only needed in microgram amounts, its influence on glucose regulation is significant—especially for people concerned with diabetes, energy balance, and weight control.
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Chromium enhances the action of insulin, the hormone that allows glucose to enter cells and be used for energy. It is believed to work by binding to a protein called chromodulin, which helps insulin receptors function more effectively. This improves glucose uptake and stabilizes blood sugar levels, reducing energy crashes and sugar cravings.
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It also supports the metabolism of carbohydrates, fats, and proteins, making it important for converting food into energy efficiently. Because of this, chromium is often included in supplements marketed for weight management or blood sugar support.
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Good dietary sources of chromium include broccoli, grape juice, whole grains, apples, green beans, beef, poultry, and eggs. However, chromium content in food can vary significantly depending on soil quality and processing.
The adequate intake (AI) for adults is:
Men: 35 micrograms/day
Women: 25 micrograms/day
Needs may be slightly higher for pregnant or breastfeeding women.
Deficiency is rare but may contribute to insulin resistance, elevated blood sugar, and increased fatigue or cravings, especially in people with poor diets or high sugar consumption. On the other hand, excessive chromium from supplements (especially in the hexavalent form, which is toxic) may cause kidney or liver problems—though this is uncommon at nutritional doses.
In summary, chromium is the glucose gatekeeper, helping maintain stable energy and healthy metabolism. It’s especially beneficial for people managing blood sugar levels, and is easily supported by a diet rich in whole, unprocessed foods.
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