El cromo es un oligoelemento esencial que nuestro organismo no es capaz de sintetizar por sí mismo, por lo que debe obtenerse a través de la dieta. De acuerdo con el Comité de Nutrición y Alimentos del Instituto de Medicina (Food and Nutrition Board of the Institute of Medicine), la ingesta adecuada de cromo para un adulto sano oscila entre 25 y 35 microgramos al día, en mujeres y hombres respectivamente.

Las recomendaciones diarias de cromo no solo dependen del sexo, sino también de la edad y de factores como el embarazo y la lactancia materna. En cualquier caso, para asegurar el suministro o cubrir las necesidades diarias de cobre hay que llevar una dieta equilibrada en la que, obviamente, abunden los alimentos ricos en dicho mineral.

¿Qué alimentos contienen este oligoelemento?

¿Y cuáles son las fuentes alimenticias de cromo? Este oligoelemento está presente en varios alimentos en pequeñas cantidades. No obstante, su concentración varía de manera notable por la forma de cultivo y el proceso de fabricación. Llega el momento de conocer los alimentos con mayor contenido.

Entre los alimentos de procedencia animal en los que abunda el cromo destacan:

  • Carnes (pollo, ternera…), vísceras (hígado).
  • Mariscos, sobre todo ostras y mejillones.
  • Huevos, leche y derivados lácteos (especialmente la mantequilla).

En cuanto a los alimentos de origen vegetal que más cromo contienen sobresalen:

  • Las nueces de Brasil.
  • Los aceites vegetales (oliva, soja, girasol…).
  • La patata. 
  • El maíz. 
  • La cebada. 
  • El mosto.
  • Los dátiles. 
  • Las espinacas, el brócoli y otras verduras y hortalizas.

El alimento (más bien suplemento dietético) que mayor cantidad de cromo nos aporta es la levadura de cerveza. El germen de trigo, la melaza y la pimienta negra también se consideran buenas fuentes de cromo.

Usos y beneficios del cromo

¿Para qué sirve el cromo? ¿Qué funciones desempeña en el organismo? Juega un papel importante en el metabolismo de los hidratos de carbono y las grasas. Compone el llamado factor de tolerancia a la glucosa (GTF), cuya función es potenciar la acción de la insulina a nivel celular.

Si la insulina es insuficiente o no funciona de manera correcta, la glucosa se acumula en el torrente sanguíneo en vez de entrar a las células, dando lugar a lo que conocemos como hipoglucemia, es decir, cifras de glucosa en sangre por encima de lo normal.

Pero el cromo no solo regula las cifras de azúcar en sangre, contribuyendo a que las personas con diabetes mantengan sus niveles más estables, sino que además tiene la capacidad de controlar las tasas de colesterol. Parece que puede inhibir la acción de la enzima que regula la velocidad de síntesis del colesterol. Evita que se formen coágulos y previene el depósito de placa en las paredes de las arterias, o la aparición de la aterosclerosis.

Los deportistas y atletas suelen recurrir a los suplementos de cromo con el fin de aumentar su masa muscular, reducir el volumen de grasa y, en general, mejorar su rendimiento deportivo. No obstante, hasta la fecha no se ha podido demostrar que el cromo sea efectivo para dicho propósito.

También se han realizado estudios que analizan el potencial del cromo para fomentar o favorecer la pérdida de peso, pero los resultados son por ahora contradictorios y poco concluyentes.

Contraindicaciones

El consumo de cromo en las cantidades adecuadas no resulta tóxico. De hecho, es difícil que se produzca intoxicación, dado que este elemento no se absorbe fácilmente pero sí se elimina con facilidad. No obstante, un exceso de este oligoelemento puede llegar a provocar problemas hepáticos, hemólisis, fallo renal…

¿Quiénes no deberían tomar suplementos de cromo? Este elemento interfiere en la absorción del hierro, por lo que no son convenientes en caso de anemia o propensión a la misma.

Quienes padecen enfermedades del hígado o del riñón deben evitar hacer uso de los suplementos de cromo. Asimismo, se recomienda a las mujeres embarazadas, los diabéticos, las personas que sufren depresión, ansiedad, esquizofrenia u otros problemas mentales, así como las que están medicadas por algún motivo, no tomar suplementos de este elemento sin previa consulta a un médico o especialista.

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