Chromium

Chromium is a trace mineral element with the atomic number 24 and is necessary for the proper function of insulin, a hormone that regulates glucose metabolism in the cells. Whenever carbohydrates or proteins are consumed, the pancreas releases insulin, which stimulates the cells of the liver, muscles and adipose tissue to absorb glucose. Glucose is the primary fuel source for all cells.

Insulin also accelerates the processing of fats and proteins in cells. Therefore, if proper energy metabolism is to occur in the tissues, it is essential that the cells respond appropriately to insulin’s signals.

Chromium plays a vital role in insulin signalling. Insulin prompts the uptake of glucose from the bloodstream by attaching to receptors on the surfaces of the cells, thereby making the cells’ membranes more permeable to glucose.

Chromium may help people with diabetes control blood sugar levels. People with diabetes either do not produce enough insulin, a hormone needed to change sugar, starches and other food into energy, or cannot use the insulin that their bodies make.

Chromium may lower blood sugar levels as well, improving glucose tolerance and reducing the amount of insulin needed. Because brewer’s yeast can be a rich source of chromium, scientists think it may help treat high blood sugar.

Chromium may bind to special proteins inside cells that enhance the sensitivity of insulin receptors, or it may be that chromium cooperates with insulin to increase the number of glucose “shuttles” in cell membranes, thus improving cellular glucose absorption.

The precise mechanisms by which chromium influences energy metabolism in the body have not yet been defined. But chromium is essential for the proper function of insulin and for the normal cellular processing of carbohydrates, fats and proteins.

Chromium also has a function in the HDL cholesterol production in the liver. This good cholesterol has, in contrast to LDL cholesterol, a positive influence on the health. LDL cholesterol can precipitate on the artery walls, which can cause heart and vascular diseases. HDL-cholesterol can remove this effect of LDL cholesterol.

Chromium also helps in the metabolism of carbohydrates and fats, stimulates the production of proteins in the body, raises immunity against infections and suppresses the feeling of hunger which can be useful for those that are overweight.

Chromium deficiency

A deficiency of chromium could result in glucose intolerance (diabetes) which is on the rise. This deficiency could be caused by the soil levels of chromium which has been leached out due to modern day intense farming techniques and the widespread consumption of refined and processed foods, which are typically low in chromium.

Eating more chromium rich foods could reverse glucose intolerance in a significant number of “at risk” individuals.

Deficiency can also result in nerve damage, heart problems and increased cholesterol and fat concentrations in the blood. People on prolonged intravenous nutrition often develop diabetes. There are many possible reasons for this, but one potential reason is chromium deficiency. For these people, getting chromium levels back to normal can reverse the issue.

Intense exercise and too much alcohol or coffee can increase the rate of chromium loss in the urine.

Highest food sources of chromium in micrograms per 100 grams

NOTE: One μg is one microgram.

Recommended daily requirement of chromium

• Adult men under 50 years 35 µg
• Adult women under 50 years 25 µg
• Adult men over 50 years 30 µg
• Adult women over 50 years 20 µg
• Pregnant women 30 µg
• Breast-feeding women 45 µg
• Adolescent boys 14 to 18 years 35 µg
• Adolescent girls 17 to 18 years 24 µg
• Boys 9 to 13 years 25 µg
• Girls 9 to 13 years 21 µg
• Children 4 to 8 years 15 µg
• Infants 1 to 3 years 11µg
• Infants 6 to 12 months 5.5 µg
• Babies birth to 6 months 0.2 µg

NOTE: It is advised not to take more than 200 µg per day.

Brewer’s yeast and chromium

Brewer’s yeast is derived from the yeast strain Saccharomyces cerevisiae that is used to ferment malted barley in beer brewing. After fermentation, the yeast is separated from the beer, dried, (and often debittered), to be used as a nutritional supplement.

Make sure to read the label of brewer’s yeast as some inferior products do not contain chromium. High-quality brewer’s yeast powder or flakes can contain as much as 60 µg of chromium per tablespoon (15 grams) providing the barley was grown in chromium rich soils.

NOTE: Vitamin C enhances the absorption of dietary chromium therefore foods rich in vitamin C should be consumed at the same time.

WARNING: Vitamin C supplements can raise blood sugar. In older people with diabetes and vitamin C in amounts greater than 300 mg per day increases the risk of death from heart disease, therefore, it is wiser to choose foods rich in vitamin C rather than supplements.

Highest sources of vitamin C in milligrams per 100 grams

Recommended daily requirement of vitamin C

• Adult men 19+ years 80 mg
• Adult women 19+ years 75 mg
• Pregnant women 19+ years 85 mg
• Pregnant teens 14-18 years 80 mg
• Breastfeeding women 19+ years 120 mg
• Breastfeeding teens 14-18 years 115 mg
• Adolescent boys 14-18 years 75 mg
• Adolescent girls 14-18 years 65 mg
• Children 9-13 years 45 mg
• Children 4-8 years 25 mg
• Children 1-3 years 15 mg
• Infants 7 to 12 months 50 mg
• Birth to six months 40 mg

NOTE: A gorilla consumes about 4000 mg of vitamin C a day in its natural diet.

NOTE: Vitamin C supplements might raise blood sugar. In older people with diabetes, vitamin C in amounts greater than 300 mg per day increases the risk of death from heart disease therefore it is wiser to choose foods rich in vitamin C rather than supplements.

It is important to consume foods rich in vitamin C with food rich in vitamin E at the same time. For example seeds, nuts and fruits. This is because vitamin C increases iron absorption and reduces levels of magnesium and zinc whilst vitamin E does the opposite. To balance the levels of these important minerals both must be consumed in equal amounts.

Highest sources of vitamin E in milligrams per 100 grams

1. Wheat germ 149.4 mg
2. Hemp seeds 55 mg
3. Hazelnut oil 47 mg
4. Almond oil 39 mg
5. Sunflower seeds 38.3 mg
6. Chilli powder 38.1 mg
7. Paprika 38 mg
8. Rice bran oil 32 mg
9. Grape seed oil 29 mg
10. Almonds 26.2 mg
11. Oregano 18.3 mg
12. Hazelnuts 17 mg
13. Flaxseed oil 17 mg
14. Peanut oil 16 mg
15. Hazelnuts 15.3 mg
16. Corn oil 15 mg
17. Olive oil 14 mg
18. Soya bean oil 12 mg
19. Pine nuts 9.3 mg
20. Cloves (ground) 9 mg
21. Peanuts 8 mg
22. Celery flakes (dried) 6 mg
23. Spirulina 5 mg
24. Dried apricots 4.3 mg
25. Bell peppers (red), eel, olives and salmon 4 mg
26. Jalapeno peppers 3.6 mg
27. Anchovies 3.3 mg
28. Broccoli, chicken, chilli peppers (sun-dried), cod, crayfish, dandelion greens, egg yolk, duck, goose, pecan nuts, spinach, tomatoes (tinned or pureed) turkey and turnip greens 3 mg
29. Avocado, beef, bilberries, blue berries, butter, chicory greens, cinnamon (ground), crab, halibut, herring (pickled), mackerel, marjoram, mustard greens, pistachio nuts, poppy seeds, sardines, sesame seeds, Swiss chard, trout, tuna, turnips and walnuts 2 mg
30. Fish roe 1.9 mg
31. Asparagus, kiwi fruit and parsnips 1.5 mg
32. Black berries 1.2 mg
33. Chlorella 1.1 mg

Recommended daily requirement of vitamin E

• Adults 19+ 15 mg (22.4 IU)
• Breastfeeding women 19 mg (28.4 IU)
• Teens 14–18 years 15 mg (22.4 IU)
• Children 9–13 years 11 mg (16.4 IU)
• Children 4–8 years 7 mg (10.4 IU)
• Children 1–3 years 6 mg (9 IU)
• Infants 7–12 months 5 mg (7.5 IU)
• Babies birth to 6 months 4 mg (6 IU)