Contents
1 What is chromm deficiency and how much chrome do you need every day?
2 Chromm deficiency symptoms
3 Causes of Chromm deficiency
4 Chrome effect
5 Chrome in food
Vegan chrome sources (per 100 g) Animal chrome sources (per 100 g) Drinking against chrommangel

What is chromm deficiency and how much chrome do you need every day?

Chrommangel is a condition in which the body is not available enough. Chrome is a vital trace elementthat is essential for many processes in the human organism. In particular, it plays a central role in regulating blood sugar levels and metabolism.

The recommended daily supply of chrome varies depending on age and gender. For adults it is about 30-100 micrograms per day. Pregnant and breastfeeding women have a slightly increased need. However, it is important to note that the individual absorption of chrome depends heavily on nutrition.

Chromm deficiency symptoms

A lack of chrome can be noticeable by various symptoms. This includes:

  • Disruptions of the glucose metabolism
  • Cravings for sweets
  • Fatigue and energy
  • Difficulties of concentration
  • Disturbed wound healing

However, it is important to note that these symptoms can also be due to other causes. A thorough medical examination is therefore always advisable.

Causes of Chromm deficiency

There are various reasons that can lead to a chromm deficiency:

  • One -sided nutrition: A main cause of a chromm deficiency is an unbalanced diet. In particular, a diet with a high proportion of processed food and sugar can increase the risk.
  • Malabsorption: Certain diseases of the digestive tract, such as Crohn's disease or celiac disease, can affect the absorption of nutrients and thus also chrome.
  • diabetes: People with diabetes often have an increased need for chrome, since the trace element plays an important role in regulating blood sugar levels.
  • stress: Chronic stress can reduce the chrome level in the body, as chrome is increasingly excreted under stress.
  • Medication: Some medication, such as antacids or proton pump inhibitors, can affect the intake of chrome in the intestine.

Chrome effect

Chromium fulfills a variety of functions in the body:

  • Regulation of blood sugar levels: Chromium improves the effect of insulin, the hormone that regulates blood sugar levels. It promotes the intake of glucose in the cells.
  • Grease metabolism: Chrome is involved in regulating the fat metabolism. It can help lower cholesterol levels.
  • Muscle building: The trace element plays a role in building muscle and burning fat. It can have a positive impact on body composition.
  • Feeling of hunger: Chrome can help regulate the feeling of hunger and reduce cravings.
  • Cognitive functions: There is indications that chrome can improve cognitive skills, such as memory and concentration.

Chrome in food

Vegan chrome sources (per 100 g)

  1. Wheat germ: 130 μg
  2. Wheat bran: 110 μg
  3. Yeast: 60 μg
  4. Broccoli: 40 μg
  5. Cashwkerne: 20 μg
  6. Oatmeal: 18 μg
  7. Linsen (cooked): 16 μg
  8. Spaghetti (cooked): 15 μg
  9. Mushrooms (raw): 14 μg
  10. Kidney beans (cooked): 12 μg

Animal chrome sources (per 100 g)

  1. Cattle liver (cooked): 100 μg
  2. Oysters (raw): 60 μg
  3. Pig liver (cooked): 50 μg
  4. Cheese: 40 μg
  5. Beef (cooked): 30 μg
  6. Eggs (cooked): 25 μg
  7. Chicken meat (cooked): 20 μg
  8. Salmon (smoking): 20 μg
  9. Tuna (in oil): 20 μg
  10. Milk (3.5% fat): 4 μg

In order to cover the daily chrome requirement, both vegetable and animal foods are suitable. Particularly rich vegan chrome sources are wheat germs, wheat bran, yeast and broccoli. But various nuts, whole grains and legumes also deliver the trace element in significant quantities.

With animal foods, it is mainly offal such as cattle and pork liver that score with a high chrome content. There are also good sources oysters, cheese, beef and eggs.

Drinking against chrommangel

In addition to a balanced, chrome -rich diet, special Drinking meals help to cover the chrome requirement and prevent a deficit. Manufacturer like Saturo offer Drinking food on that contains an optimized nutrient combination including chrome.

Such drinking meals can be a sensible addition, especially for people with an increased chrome requirement, such as diabetics, people with chronic stress or patients with malabsorption diseases. They are a practical and tasty option to stabilize the chrome level in the blood and to counteract deficiency symptoms.

The intake via drinking food enables a controlled and uniform absorption of chrome without having to eat large amounts of solid food. This can be particularly advantageous for one -sided nutrition, cravings for sweets or weight reduction diets.

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Frequently asked questions

What inhibits the recording of chrome?

The absorption of chrome can be inhibited by some factors:
Phytic acid, which is contained in whole grains, legumes and nuts, binds chrome and reduces its bioavailability. A high supply of simple carbohydrates and sugar increases chrome excretion and can lead to a deficiency in the long term.

How do you notice chrommangel?

A chromm deficiency is often noticeable through subtle symptoms:
The most common signs include cravings for sweets, tiredness, difficulties of concentration and disorders of the glucose metabolism, which can express themselves in fluctuating blood sugar levels. Delayed wound healing can also be an indication of inadequate chrome supply.

How can I supply my body chrome?

There are various ways to add chrome to your body:
This is best done by a balanced diet with a high proportion of chrome -rich foods such as whole grains, legumes, nuts, seeds and vegetables. In the case of proven deficiency or increased need, dietary supplements in the form of chrome tablets or capsules can also be useful in consultation with a doctor.

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Sources

  1. National Institutes of Health (Nih): "Chromium: Fact Sheet for Health Professionals" (2022) - a comprehensive overview of chrome, its functions, daily needs and possible deficiency symptoms.
  2. German Nutrition Society (DGE): "Chrom" (2022) - a summary of the most important information about chrome, including its functions, daily needs and possible deficiency symptoms.
  3. European Food Safety Authority (EFSA): "Scientific Opinion on the Tolerable Upper Intake Level of Chromium" (2010) - A scientific assessment of the maximum daily admission of chrome.
  4. American Diabetes Association (ADA): "Chromium Supplementation and Type 2 Diabetes" (2018)-An overview of the possible advantages of chrome supplements in type 2 diabetes.
  5. Journal of Nutrition: "Chromium and Insulin Resistance" (2018) - A scientific study on the relationship between chrome and insulin resistance.
  6. Nutrient: "The Role of Chromium in Human Health and Disease" (2020) - An overview of the various functions of chrome in the human body and its possible role in various diseases.
  7. Food & Function: "Chromium -Rich Foods and their potential Benefits for Human Health" (2020) - an overview of chrome -rich foods and its possible advantages for human health.