Some health experts are recommending people to consume chromium supplements these days. This is because chromium is a necessitous trace mineral that can help in improving your insulin perceptivity and lipid metabolism. People only need chromium in small amounts. You should note that the studies on how much chromium your body needs are very limited.
Innumerable researches indicate the ability of chromium supplements in enhancing insulin perceptiveness, lower blood sugar levels, reduce body weight, etc. Chromium is present in foods in the form of trivalent chromium. Your body does not absorb chromium well. Only 2.5 % of ingested chromium is absorbed by your body. For better absorption rate, health experts recommend an alternative form of chromium called chromium picolinate.
Benefits Of Chromium-Rich Diet
Chromium supplements are often consumed by people who are planning to lose weight or build muscle. They are very common among athletes and bodybuilders who are trying to enhance their performance and increase energy. Studies prove that consuming chromium supplements can effectively reduce body weight and increase muscle mass.
Some people reported that taking chromium supplements help in reducing hunger and cravings and thereby prevents overeating. When you take chromium supplements, they will help fight the urges when you see delicious foods. The studies are showing that chromium can affect your brain and produce these effects.
Some recent studies are showing that taking chromium supplements can help in managing blood sugar levels in people suffering from diabetes. According to a 16-week study, it was found that taking 200 μg/day of chromium can help in lowering the blood sugar levels and improve the response of your body to insulin.
Plant-Based Food Rich In Chromium
According to experts, broccoli is the best plant-based source of chromium. In addition to broccoli, potatoes and whole grains can also provide good amounts of chromium. Just one cup of broccoli can provide around 22 mcg of chromium. 8 mcg of chromium is present in just one cup of grape juice. One cup of green beans can provide 2 mcg of chromium. Since you are following a plant-based meal plan, you cannot eat some of the best sources of chromium such as meat, liver, and seafood.
How Much You Should Take?
The daily requirement of chromium for men above the age of 21 to 25 is 35 mcg per day and for women, the requirement is 21 to 25 mcg per day. You should also know that children between the ages of 4 and 8 should consume around 15 mcg of chromium daily.