What does it do?
Expect to hear a lot more about this mineral as rates of diabetes continue their journey ever upwards. Chromium helps control blood glucose levels, and appears to increase the action of insulin in the body (which is a good thing, as those with type II diabetes are often insensitive to the positive effects of insulin). It also plays a part in carbohydrate and protein metabolism.
What’s the story?
A sensitive soul, diets high in sugar appear to increase losses of chromium in the urine. Those suffering from stress, trauma, and diabetes also appear to have decreased levels although there is continued controversy over how much to take as a supplement, and what the precise levels are that the body needs.
How much do I need?
There’s no RNI for chromium, but COMA (the body initially responsible for setting RNI’s before SACN took over) suggested that an adequate level of intake for chromium lies somewhere above 0.025 mg/day for adult.
In the US, the US National Research Council (NRC) specify an Estimated Safe and Adequate Daily Dietary Intake (ESADDI) of 0.05 – 0.2 mg/day for adults.
What are good sources?
Foods rich in chromium include wholegrains, meats, nuts, beans (particularly red kidney and aduki beans), cheese, clams, yeast and corn oil.
Any ideas for using those ingredients?
Marmite nuts/jewelled brown rice/groundnut chicken curry/red kidney bean koftas/insalata tricolore/feta, pistachio and orange salad
References
Hummel, M., et al (2007) Chromium in metabolic and cardiovascular disease. Hormone and Metabolic Research. 39 (10). Available here.
UK Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Available here.
United States Department of Agriculture, National Agricultural Library (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes for vitamins and elements. Available here. [accessed 6th July 2017].
Ursell, A. (2011) Vitamins & Minerals handbook. London, Dorling Kindersley Ltd. pp. 56-7.