Chromium is a mineral substance necessary for the regulation of many metabolic processes. Often, its deficiency is facilitated by an excess of simple carbohydrates in the diet, as well as a monotonous and unbalanced diet. What is the danger of the lack of this trace element in the body?
How does chromium deficiency in nutrition affect the human body?
The victims of chromium deficiency are usually people whose diet is replete with refined foods and simple sugars. This mineral element is intensively washed out of the body with the artificial introduction of insulin, so diabetics fall into the main risk group.
Chromium deficiency is also caused by intense physical exertion, frequent stress and a lack of protein food. Many diseases of an infectious nature, as well as obesity and atherosclerosis contribute to a decrease in the level of this mineral substance.
There are studies claiming that chromodeficiency can cause an increase in the body’s resistance to insulin. And this condition is a direct path to the development of diabetes mellitus. Even a small shortage of the substance causes fluctuations in glucose levels and leads to chronic fatigue and a feeling of increased anxiety. The lack of a sufficient amount of chromium in the diet can cause cholesterol metabolism disorders, which is fraught with a decrease in the growth rate of the younger generation, as well as slow healing of wounds and cuts.
The main signs of chromium deficiency include:
- reduced limb sensitivity;
- skin deterioration and hair loss;
- problems with coordination;
- sleep disorders;
- memory degradation;
- increased cravings for sweet foods;
- constant feeling of cold;
- increased fatigue;
- frequent dizziness and headaches.
Failures in the processes of carbohydrate metabolism resulting from chromodeficiency inevitably lead to spikes in blood glucose levels. Such fluctuations can stimulate a sharp set or, conversely, to a decrease in body weight. In men, chromium deficiency causes a decrease in reproductive function and a deterioration in the quality of seminal fluid.
The development of gestational diabetes in pregnant women may be associated with chromium deficiency, which occurs due to the growing need of the body for this mineral substance and its insufficient intake with nutrition.
What foods are the source of chromium?
It should be noted that conventional foods contain only a small amount of chromium in their composition. Therefore, even the most balanced diet can only cover the physiological needs of the body.
Experts associate the low content of this mineral substance in food products with the massive leaching of land, as well as with aggressive heat treatment of food or its refining.
With proven chromium deficiency in pregnant women, as well as people who are intensively engaged in sports, or obese, certain adjustments should be made to the diet.
This mineral substance can be found in each of the main food groups, so there should be no problems with making a diet. The leaders in chromium content are: hazelnuts, Brazil nuts, tuna, offal, corn oil and cereals, as well as broccoli, beetroot and pear.
However, often the correct and sufficient assimilation of chromium is hindered by some nuances of use. For example, prolonged storage and exposure to high temperatures lead to an almost complete loss of this trace element.
The abuse of fast food (muffins, refined sugar and sweet carbonated drinks) also prevents the normal assimilation of this mineral substance. Therefore, lovers of such food are especially at risk of encountering the consequences of chromodeficiency.
At the same time, the combination of foods containing chromium with foods rich in vitamin C can significantly increase its digestibility. It should also be noted that plant foods containing this trace element must be consumed fresh.
For people suffering from a deficiency of this trace element, it is necessary to include in the menu foods rich not only in chromium, but also in zinc, which enhances the positive effect of the trace element on the body.
Also, for the correct preparation of a diet rich in this mineral substance, it should be taken into account that calcium in products reduces its digestibility. Therefore, in order to saturate the body with chromium, it is necessary not only to select and prepare products correctly, but also to combine them competently with each other.
A balanced diet and other measures to prevent chromium deficiency
Nutritionists and nutrition specialists recommend not only adjusting the diet, but also paying attention to other measures of its prevention to eliminate chromodeficiency in the body.
For example, chromium is a frequent component of biologically active additives (dietary supplements), which are indicated for use by professional athletes and contribute to the growth of muscle mass.
Therefore, such funds are in demand among those who want to lose weight. In addition, there is evidence that they increase endurance, and increase human performance.
However, when taking dietary supplements, the exact dosage specified in the instructions (or recommended by the attending physician) should be observed, since a surplus of trace elements can cause headaches and dizziness, as well as allergic skin rashes.
Some doctors recommend taking medications containing chromium to strengthen the immune system, normalize cholesterol levels, and as a means of preventing heart disease. In general, the advantages of using such funds include:
- normalization of blood sugar levels;
- decreased appetite;
- normalization of cholesterol metabolism;
- reducing the risk of hypertension;
- improving the penetrating ability of cell membranes;
- activation of metabolic processes;
- positive effect on the endocrine system;
- strengthening of bone tissue, nails;
- improving the condition of the hair;
- prevention of cataract development (with simultaneous use with zinc).