Chromium: It May Help Prevent Heart Attacks, Improve Cholesterol & Much More ... So Are You Getting
by www.SixWise.com
Chromium is an essential mineral that we all need -- in trace
amounts -- to help maintain normal blood sugar, insulin and
cholesterol levels. However, many Americans -- some say up
to 25 percent of the population -- may be deficient in this
nutrient, primarily because modern food processing strips
away much of the chromium that naturally occurs in commonly
eaten foods.
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The nation's obsession with highly processed junk food
may be contributing to a chromium deficiency in many
Americans.
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Chromium Prevents Heart Attacks
Among the newest research revealing the importance of getting
enough chromium is a study by Johns Hopkins University researchers,
published in the July 15, 2005 issue of the American Journal
of Epidemiology.
Based on a study of chromium levels of 684 men who had previously
had a myocardial infarction, it was found that low levels
of chromium were linked to an increased risk of heart attack.
Specifically:
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The men in the study had, on average, 15 percent lower
chromium levels than men in a control group who had never
had a heart attack.
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Those with the highest chromium levels were 35 percent
less likely to have a heart attack than those with the
lowest levels.
"These results add to an increasing body of evidence
that points to the importance of chromium for cardiovascular
health," the researchers said. They pointed out that
some evidence suggests many Americans may not be getting adequate
amounts of chromium.
Beneficial for Cholesterol Levels
A study published in the Journal of the American College
of Nutrition found that chromium significantly lowers cholesterol
levels. Among 300 patients, those receiving chromium had cholesterol
reductions of 20 points, on average.
Several other clinical studies also suggest that chromium
is useful for lowering
bad LDL cholesterol while raising the good (HDL) kind.
Control Diabetes and High Blood Pressure
Chromium is the active component of glucose tolerance factor
(GTF), which, primarily, increases the action of insulin.
When blood glucose levels begin to rise after a meal, insulin
is secreted by the pancreas. The insulin lowers glucose levels
in your blood by increasing the rate at which glucose enters
your cells.
In order for this to happen, insulin must attach to receptors
on the surface of the cells, and GTF is thought to initiate
this process.
Why Many Americans May be Deficient
Although you can get all the chromium you need from a healthy
diet, many Americans eat a diet that focuses on processed
junk foods or other highly refined foods. If this applies
to you, you may not be receiving enough chromium.
Food that is highly processed does not retain its naturally
occurring chromium. It is therefore essential to eat fresh,
chromium-rich foods (see below). Chromium deficiency can lead
to:
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Insulin resistance
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Elevated blood levels of insulin (hyperinsulinemia)
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Elevated blood levels of glucose
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Heart disease
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Diabetes
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Syndrome X (a collection of symptoms including hyperinsulinemia,
high blood pressure, high triglycerides, high blood sugar
and low HDL cholesterol levels, which can increase your
risk of heart disease)
Are You Getting Enough?
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A salad with romaine lettuce, raw onion and tomato
is packed with chromium.
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Although there is no official recommended daily allowance
for chromium, the National Institutes of Health say normal
daily recommended intakes are generally as follows:
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Birth to 3 years of age: 10 to 80 micrograms (mcg) a
day.
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4 to 6 years of age: 30 to 120 mcg a day.
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7 to 10 years of age: 50 to 200 mcg a day.
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Adolescents and adults: 50 to 200 mcg a day.
However, certain conditions can increase the excretion of
chromium from your body, which therefore increases the amount
of chromium your body needs to take in. These include:
If you'd like to be sure you are getting enough chromium
in your daily diet, you should strive to include some of the
following foods, which are all good sources:
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Romaine lettuce
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Onions (raw)
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Tomatoes (raw)
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Brewer's yeast
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Oysters
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Liver
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Recommended Reading
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Sources
Low
Chromium Associated With Raised Heart Attack Risk
The
World's Healthiest Foods: Chromium
Whole
Health MD: Chromium
Medline
Plus: Chromium Supplements