Regulating protein and carbohydrate metabolism, increasing the body's sensitivity to insulin, accelerating recovery processes - this is a small part of the functions that chromium performs. Trace element necessary to maintain function internal organs and systems, as well as maintaining an attractive appearance. The lack of a mineral negatively affects well-being and provokes the development serious illnesses. What foods contain chromium?
Properties of the mineralChromium regulates many processes necessary for full-fledged work body. It balances blood sugar levels by increasing the sensitivity of cells and tissues to insulin.
Chromium is also involved in protein, fat and carbohydrate metabolism, normalizes weight. It reduces the level of dangerous cholesterol, accelerates the elimination of toxins, radionuclides and other harmful substances.
Mineral improves performance thyroid gland, stabilizes blood pressure and maintains it at an optimal level. Its other properties include strengthening bones, accelerating regenerative processes and healing wounds. It supports healthy hair, nails and skin, helping to maintain youth and attractiveness.
Daily normThe body's need for chromium depends on age, gender and other physiological characteristics.
The need for chromium increases during pregnancy and breastfeeding, at elevated physical activity, lack of protein food, frequent stress. The need for the mineral increases with severe infectious diseases, with abuse of sweets, flour products, carbonated drinks and other unhealthy foods.
SourcesAmong the main sources of chromium are potatoes, fish, meat, cereals, legumes and vegetables. The mineral content of a product is reduced by 90% after heat treatment or freezing, so whenever possible, include foods in your diet that can be eaten fresh.
Chromium enters the body not only with food and dietary supplements, but also through the air. The digestibility of the mineral is approximately 25%, the rest is excreted during respiration. Prolonged work in a room with a high concentration of chromium in the air (in industrial production) can cause respiratory diseases.
Deficiency and excessLack and excess of chromium negatively affects the body's condition and well-being. Deficiency occurs when there is a violation metabolic processes, poor nutrition, adherence strict diet, fasting, eating high-carbohydrate foods. Mineral consumption increases during pregnancy, with excessive physical activity, severe stress, severe infection, injuries, operations.
Chromium deficiency in children is characterized by growth retardation and physical development. In women, the manifestation increases premenstrual syndrome, men's work is disrupted reproductive system and genitals.
General signs of mineral deficiency are easy to detect.
- Fatigue, weakness, difficulty concentrating, problems sleeping.
- An unreasonable feeling of fear and anxiety.
- Excess blood sugar levels, which can lead to diabetes.
- Trembling in the arms and legs, weak sensitivity in the limbs.
- Headache, neuralgia.
- An increase in cholesterol levels, which is fraught with the development of atherosclerosis.
- Hair loss, split nails, excessive dryness and flaking of the skin.
An excess of the mineral also poses a health hazard. It occurs as a result of excessive consumption of foods rich in micronutrients. The use of medicines and food additives that contain trace elements, as well as a lack of iron and zinc.
Excess of the substance is manifested by irritability and nervous excitability. The risk of developing an allergic reaction and tumor growth increases. Excessive levels of chromium in the body often cause inflammatory diseases which are accompanied by ulceration of the mucous membranes.
At chronic poisoning chrome is bothered by constant headaches, sudden weight loss, development dermatological diseases, inflammatory damage to the mucous membranes of the digestive tract.
Microelement plays important role in maintaining normal functioning of the body. Ensure adequate chromium intake through foods or supplements, and avoid deficiency or overdose of the mineral to maintain health and well-being.
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The body needs not only nutrients and vitamins, but also microelements. It's impossible without them normal functioning organs and systems, even if all other substances are in excess. One of these elements is chromium.
The role of chromium in the bodyChromium in the body is part of almost all cells and performs the following functions:
- influences glucose metabolism by enhancing the action of insulin, thereby normalizing blood sugar levels;
- participates in fat metabolism, promoting the breakdown of excess fat and preventing the formation of atherosclerotic plaques;
- helps synthesize and maintain the structure of DNA and RNA;
- supports the functioning of the thyroid gland, especially with iodine deficiency;
- takes part in hematopoiesis;
- helps normalize weight and blood pressure;
- ensures the removal of toxins, free radicals and salts heavy metals;
- strengthens bone tissue, which is especially important for the prevention of osteoporosis;
- increases muscle tone, concentration, performance;
- increases the body's resistance under conditions of increased physical and psychological stress.
In addition, chromium is important trace element in the fight against diabetes, atherosclerosis, obesity, stress and infections.
Daily normAccording to various sources, the daily intake of chromium ranges from 20 to 200 mcg. Men need more, the optimal dosage for them is 100-150 mcg, for women - 50-70 mcg. Physical activity, injuries, overuse carbohydrates, as well as pregnancy and lactation increase the need for chromium.
In addition, it has great importance the way the element enters the body. Bioavailability from food is 0.5-1% and 20-25% when taken in the form of organic complexes (picolinate, aspartate). Therefore, people suffering from diabetes or atherosclerosis should think about how to take chromium in order to meet the increased needs for this trace element. Those who notice symptoms of chromium deficiency in the body should also pay attention to the need for additional intake.
Deficiency and excessSymptoms of chromium deficiency can vary and include the following disorders:
The reasons for the deficiency can be not only the increased needs of the body, but also the excessive consumption of refined foods with high content sugar (white flour products, sweets, carbonated drinks).
Excess minerals can lead to intoxication. This is possible when taking chromium in dosage form, since it is impossible to obtain an amount exceeding 200 mcg per day from food. Another way of excess intake may be polluted air in rooms with hazardous production.
Symptoms of chromium overdose include inflammation of the mucous membranes with the formation of ulcers, headaches, allergic reactions, dermatitis, sharp decline weight. Diseases such as asthma, eczema, bronchitis, asthenoneurotic disorders, stomach ulcers, impaired liver and kidney function may occur, and the risk of developing cancer increases.
Table of foods high in chromiumBrewer's yeast is considered the best source of this microelement. Not only do they contain the most chromium, but they are also considered the most bioavailable form. But you should not abuse beer in order to maintain the balance of microelements; it is better to give preference to yeast in the form of additives.
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Nuts are also chromium-rich foods. They also contain other useful material, but due to their high calorie content, you should not consume them without restrictions. It is better to eat a balanced diet, including fish, meat, whole grains and vegetables, since these foods contain chromium in fairly high concentrations.
| Brewer's yeast | 5000 |
| Hazelnut | 170 |
| Brazilian nut | 100 |
| Tuna | 90 |
| Anchovy, crucian carp, pollock, flounder, salmon, pink salmon, navaga, catfish, mackerel, cod, catfish, herring, capelin, carp | 55 |
| Shrimps | 50 |
| Beef liver | 32 |
| Beef heart, kidneys | 30 |
| Chicken leg | 28 |
| Egg | 25 |
| Corn, broccoli | 22 |
| Beef tongue, beets, chicken breast | 20 |
| Soybeans | 16 |
| Pork, duck | 15 |
| Quail eggs | 14 |
| Pearl barley, champignons | 13 |
| Turkey, radish, lentils, radish | 11 |
| Beef, beans, potatoes | 10 |
| Lamb, chicken liver, peas | 9 |
| Rabbit, goose | 8 |
During heat treatment, chromium in products may be less absorbed, so preference should be given to products in their raw form (if possible) or using the most gentle culinary techniques (steaming, poaching, baking, stewing).
List of drugs containing chromiumSince the chromium content in foods does not always meet the body's needs, your doctor may prescribe supplements to prevent its deficiency. This is of particular importance when unbalanced diet, protein fasting, low-fat diets and vegetarianism. But most often, preparations with chromium are recommended to combat overweight, as well as for athletes to gain muscle mass.
List of supplements that can be found at the pharmacy:
Many manufacturers combine chromium and plant metabolism activators in their preparations. Some of them: Vitachrome with the Chromlipase complex, Appetite control, Citrimax plus, Turboslim, Vitatrim Pro, Santimin, Carb Mate.
Safety rules - how to take chromiumAn overdose of the element in tablet form is dangerous and leads to health problems, so you should adhere to the following rules:
Only rational approach to nutrition and taking supplements will help maintain health and ensure the prevention of many diseases.
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The role of chromium in the human body
Functions of chromium in the human body:
- Promotes glucose absorption and controls blood sugar levels.
- Participates in the transport of proteins and carbohydrate metabolism.
- Reduces appetite, helps maintain normal weight.
- Included in most cells and tissues. Affects the permeability of membranes in cells.
- Normalizes thyroid function. IN in case of emergency If the body lacks iodine, chromium can replace it.
- Stimulates the body's regenerative abilities.
- Without chromium, the synthesis of nucleic acids is impossible. This metal is responsible for maintaining the integrity of the structure of deoxyribonucleic acid and ribonucleic acid.
- Promotes the removal of radionuclides and heavy metal salts from the body.
- Together with zinc, it prevents the appearance of cataracts and normalizes vision.
- Strengthens bone tissue, prevents the development of osteoporosis, and has a beneficial effect on the health of hair and nails.
- Chromium is also necessary for the fertilization process. Its deficiency reduces sperm motility and causes infertility in men.
- Consumption of chromium is an excellent prevention of atherosclerosis.
- Promotes the breakdown of “bad” cholesterol in the blood and promotes its removal from the body.
- Reduces blood pressure.
Preparations containing chromium are used for complex treatment cardiovascular diseases, infertility, normalization metabolic processes. A lack of this microelement is fraught with metabolic disorders, vascular diseases, diabetes mellitus and atherosclerosis. This also affects nervous system. Sleep disturbance, depression, decrease mental activity may be caused by chromium deficiency.
Main sources of chromium
No more than 1% of pure chromium is absorbed from food. With age, the body's ability to absorb chromium weakens, so older people are often diagnosed with a deficiency of this microelement. A person receives up to 25% of chromium from the air, the rest is excreted through exhalation. Prolonged stay in an environment with a high concentration of chromium is dangerous for the respiratory system.
Plant sources (Table 1):
- Cereals (rye flour, pearl barley, unprocessed rice, wheat bran).
- Brewer's yeast.
- Legumes (peas, beans, beans).
- Nuts (almonds, walnuts, cashews, hazelnuts, peanuts).
- Mushrooms.
- Vegetables: radishes, broccoli, corn, tomatoes, cabbage. And also green onions, potatoes, carrots, beets.
- Fruits: apples, plums, grapes, pears, peaches.
- Berries: sea buckthorn, blueberry, lingonberry, rowan, cranberry, bird cherry.
- Some herbs: lemon balm, hops.
- Black tea and cocoa.
- Dried fruits (figs, dates).
Animal sources (Table 1):
- Poultry, beef.
- By-products: pork and beef liver, heart, kidneys.
- Milk, cheese, cottage cheese.
- Fish: herring, tuna, cod, salmon, anchovy. And also catfish, capelin, carp, crucian carp, mackerel, flounder, etc.
- Seafood: shrimp, shellfish, crab.
- Eggs.
Table 1. Chromium content in products
| Tuna | 90 |
| Shrimps | 55 |
| Beef liver | 32 |
| Beef heart | 30 |
| Chicken fillet | 28 |
| Chicken egg | 25 |
| Broccoli | 22 |
| Corn | 21 |
| Beet | 20 |
| Pear | 14 |
| Champignon | 13 |
| Lentils | 11 |
| Potato | 10 |
| Peas | 9 |
| Rabbit meat | 8 |
Due to heat treatment and improper storage, up to 90% of chromium is lost in products. Simple carbohydrates And carbon dioxide interfere with the absorption of chromium, so those with a sweet tooth are at risk
To retain chromium in food, it is recommended to consume more plant products V fresh. It is better to stew meat and fish rather than fry or boil them - this way they lose nutrients faster. When preparing food, it is recommended to use glass or stainless steel utensils. This metal conflicts with cast iron and aluminum. The daily intake of chromium is given in Table 2.
Table 2. Daily intake of chromium
Interaction with other substances
Features of interaction with other substances:
- Fast carbohydrates and carbonated drinks wash chromium out of the body.
- Lack of protein also affects the absorption of this element.
- Zinc interacts well with chromium and enhances its effect on the body.
- Chromium should not be taken at the same time as calcium - it weakens its effect.
- Does not combine well with iron - it interferes with the rapid absorption and absorption of chromium.
- It is undesirable to combine chromium with inhibitors, antacids, corticosteroids, beta blockers, insulin, ascorbic acid.
The normal diet does not contain enough micronutrients. Chromium, which enters the body with food, is absorbed in the middle section small intestine. Chromium entering the air is partially immediately transported along with oxygen through the circulatory system.
Chromium deficiency
Why chromium deficiency occurs:
- Insufficient intake of the element from food.
- Violation of chromium absorption processes.
- Increased consumption after injuries, operations, during pregnancy and physical activity.
- High carbohydrate content in the diet.
Chromium deficiency is manifested by the following symptoms:
- Weakness, apathy, sleep problems, anxiety syndrome.
- Decreased sensitivity of the limbs, the appearance of tremors and muscle cramps.
- An increase in cholesterol in the blood increases the risk of atherosclerosis.
- Cardiac dysfunction.
- Weight fluctuations (obesity or sudden weight loss).
- An increase or decrease in blood sugar increases the risk of diabetes.
- Reproductive system disorders, infertility.
Treatment should be prescribed by a doctor after collecting anamnesis and tests. First of all, you need to adjust your diet by adding fresh vegetables and fruits, fish, and seafood. Take preparations with chromium only in the dosage specified by a specialist, since an excess of this substance is dangerous to health
Excess chromium
For trivalent chromium, a dosage of 200 mg is considered toxic, for hexavalent chromium - 5 mg. A dose of 3 grams is lethal. Hexavalent chromium, which production workers often encounter, is especially dangerous. Its excess manifests itself:
- Decreased immunity.
- Deterioration of the enzymatic activity of the body.
- Damage to the lungs and liver.
- Disorders of the gastrointestinal tract ( gastrointestinal tract): gastritis, ulcers.
- Ulcerations of the skin and mucous membranes.
After prolonged interaction with toxic chromium (10-15 years), there is a high risk of malignant tumors lungs.
Trivalent chromium primarily affects the gastrointestinal tract. The patient may feel nausea, dizziness, stomach pain, and stool disturbances. IN severe cases Ulcers develop and the liver is affected. The condition of the skin also worsens: eczema, rashes, and ulcers appear.
Causes of excess chromium:
- Abuse of chromium-containing drugs.
- High content of the element in the air.
- Disturbance of metabolic processes in the body.
Chrome may be included in different forms: Picolinate, Nicotinate, Citrate, Chloride. Chloride has the lowest bioavailability. IN vitamin complexes and drugs it is included in a dosage of 50-200 mcg.
Chromium is available in tablet and capsule form, effervescent tablets.
- Vitamin complexes: Multi Tabs, Centrum, Vitrum, Supradin, Pikovit, etc.
- Preparations and dietary supplements (biologically active additives): Chromium picolinate, Chrome Chelate, Liprina, Chrome-Effect, Chromohel, Chromatsin, Dietrin, Bioactive Chrome, Fat-X.
Chromium, along with levocarnitine, is often included in sports supplements. It reduces appetite and promotes rapid weight loss. IN pharmaceutical industry recommended for the treatment of diseases of the circulatory system, metabolism, diseases of the reproductive system.
It is advisable to take chromium during or after meals with water. There is no need to chew the tablets. Most drugs contain amino acids that increase the absorption of this element. The average dosage is 400 mcg per day. Duration of treatment is from 1 to 3 months.
It is not advisable to take medications:
- In case of individual intolerance.
- If there are diseases such as diabetes or kidney failure.
- Pregnant and lactating women.
Children and older people can take chromium for prevention only after consulting a doctor.
Useful information about chrome in the video below.
The human body cannot exist without almost all chemical elements, presented in the Periodic Table. Chrome is no exception and we need it just like iron, iodine, copper and others.
According to doctors, a lack of chromium in the human body leads to atypical depression, which is expressed in the following:- Prolonged fatigue;
- Constant drowsiness;
- Sweet cravings.
The latter, by the way, leads to excessive obesity. It has been proven that a lack of chromium in the body of a person with diabetes worsens his condition several times.
Research suggests that today, by consuming more refined (highly purified) foods, a person receives only 30 micrograms (mcg) of chromium per day. This figure is very low and needs to be artificially increased. How? Eating foods rich in chromium. The most chromium per 100 grams of product is found in fish: tuna - 90 mcg, capelin, mackerel, catfish, flounder, salmon, crucian carp and carp - 55 mcg each. There is also a lot of chromium (55 mcg) in shrimp.
- Liver – 35 mcg;
- Kidneys and heart – 30 mcg each;
- Tongue – 20 mcg;
- Meat – 10 mcg.
- Cereals containing
- sufficient quantity
- bread made from flour coarse, and instead of carbonated drinks - natural juices.
Vitamins are an important component of the normal functioning of the body. An important element is Cr (chromium), an inseparable part of all cells of human systems and organs. Its concentration is especially high in skin, bones, pituitary gland. Lack of chromium leads to disorders of hematopoiesis, metabolic processes, and insulin production. Therefore, it is so important to consume vitamins with chromium or foods in which it is concentrated.
Many people suffer from microelement deficiency. This is explained by the fact that its quantity in products is minimal. How to replenish its deficiency, and what are the
beneficial features microelement? Let's find out the details. Even 40 years ago, experts argued that the element does not take part in important life processes of the body. However, scientists in the course of numerous studies have proven the opposite - in patients deprived of Cr, a loss of strength begins, immunity decreases, glucose metabolism develops, and diseases of the circulatory system develop.
In fact, the body needs a trace element in small quantities. The main thing is to know which foods contain chromium in order to replenish it
daily requirement
- . If there is not enough vitamin, disturbances in the metabolism of proteins, carbohydrates, and lipids occur with all the ensuing consequences.
- vegetable crops (leeks, Brussels sprouts, radishes, corn, radishes, broccoli, tomatoes, potatoes);
- beef, pork liver;
- fruits (mangoes, plums, bananas, grapes);
- seafood (crabs, shrimp, mussels, clams, squid);
- unprocessed cereals;
- river and sea fish(trout, carp, chum salmon, mackerel, perch, pink salmon and others);
- herbs and spices (especially a lot of black pepper);
- legumes (lentils, peas, beans, soybeans);
- offal (heart, tongue, lungs);
- goose and turkey meat.
It is important to subject any product to minimal heat treatment so that the beneficial substances remain in a larger volume.
The daily norm of Cr in different biochemical tables differs. Experts often indicate that it is enough to consume from 0.2 to 0.25 grams of chromium per day. To the people leading active image life, athletes, the dosage should be increased. For those who have a sedentary lifestyle, it is recommended to reduce the established norm.
It is worth considering that the substance enters our body not only with food, but also with inhaled air. Taking into account the fact that only 1% of the vitamin is absorbed from food and the body’s ability to absorb it with age increases organic compound weakened, the daily dosage should be recommended by a specialist. An excess of Cr leads to a decrease in the absorption of other vitamins, micro and, and can cause poor health.
If a person is in a room where the concentration of the substance is high, respiratory dysfunction begins.
Consumption of confectionery products, carbonated water, and refined foods reduces the level of microelement. Also, its amount decreases with intense physical activity, stress, and illness. infectious diseases. In such situations it is necessary to satisfy daily norm vitamin dietary supplements.
Products containing chromium table| 1 | Pelamida | 101 | 36 | Corn grits | 24 |
| 2 | Tuna fillet | 90 | 37 | Chicken meat | 23 |
| 3 | Salmon | 57 | 38 | Broiler breast | 23 |
| 4 | Anchovies | 57 | 39 | Beet | 21 |
| 5 | Chum salmon | 56 | 40 | Quail meat | 20 |
| 6 | Pink salmon | 56 | 41 | Broccoli | 20 |
| 7 | Mackerel | 55 | 42 | Beef tongue | 20 |
| 8 | Pike | 55 | 43 | Powdered milk | 19 |
| 9 | crucian carp | 55 | 44 | Whole milk | 18 |
| 10 | Sardine | 55 | 45 | Soya beans | 17 |
| 11 | Flounder | 55 | 46 | Quail eggs | 16 |
| 12 | Carp | 55 | 47 | Egg powder | 16 |
| 13 | Mackerel | 55 | 48 | Peaches | 15 |
| 14 | Navaga | 55 | 49 | Fatty pork | 14 |
| 15 | capelin | 55 | 50 | Fresh mushrooms | 14 |
| 16 | Som | 55 | 51 | Oat groats | 13 |
| 17 | Pollock | 54 | 52 | Cereals | 13 |
| 18 | Catfish | 54 | 53 | Pearl barley | 13 |
| 19 | Shrimps | 54 | 54 | Radish | 12 |
| 20 | Carp | 54 | 55 | Protein powder | 12 |
| 21 | Boiled sausages | 38 | 56 | Radish | 12 |
| 22 | Boiled duck meat | 37 | 57 | Turkey meat | 12 |
| 23 | Beef liver | 33 | 58 | Barley | 11 |
| 24 | Boiled chicken meat | 32 | 59 | Lentils | 10 |
| 25 | Smoked sausages | 32 | 60 | Potato | 9 |
| 26 | Beef kidneys, heart | 30 | 61 | Beans | 9 |
| 27 | Chicken legs | 29 | 62 | Beef | 9 |
| 28 | Egg yolk | 26 | 63 | Goose meat | 9 |
| 29 | Chicken fillet | 26 | 64 | Rabbit meat | 9 |
| 30 | Chicken eggs | 26 | 65 | Fresh peas | 8 |
| 31 | Corn grits | 24 | 66 | Mutton | 8 |
| 32 | Chicken meat | 23 | 67 | Cherry | 6 |
| 33 | Broiler breast | 22 | 68 | Ground cucumbers and tomatoes | 6 |
| 34 | Beet | 21 | 69 | Bell pepper | 5 |
| 35 | Quail meat | 20 | 70 | White cabbage | 4 |
Why is this vitamin so important? In fact, its benefits are difficult to overestimate.
Chromium is extremely important in the body; it is no coincidence that it is called the elixir of “endurance and beauty.”
Increased blood sugar levels – main feature that the body needs chromium. Symptoms of insulin resistance are immediately noticeable: increased fatigue, inability to concentrate, overweight bodies.
Symptoms of chromium deficiency in a woman’s body - a violation menstrual cycle, expressed before menstrual syndrome, premature menopause.
Chromium deficiency is also manifested by the following symptoms:
- growth retardation in childhood;
- nervous diseases due to central nervous system disorders;
- Availability increased amount glucose in urine;
- formation of atherosclerotic plaques on the walls of blood vessels;
- infertility, reproductive dysfunction, diseases of the genitourinary system;
- intolerance by the body alcoholic drinks with the manifestation of allergic reactions.
The reason for mineral deficiency is not only poor nutrition. The level of the element begins to decline with age.
Excess chromium in the bodyWhen consuming food, an excess of the substance is impossible. However, if the use of drugs with chromium is not controlled, this leads to negative consequences.
Signs of excess chromium:
- frequent inflammatory processes in organism;
- allergy;
- ulcer duodenum, stomach, gastritis with high acidity;
- central nervous system disorders;
- formation of abscesses;
- disorders of the kidneys and liver;
- the occurrence of cancer.
If in the body low content iron, the element is absorbed faster, which leads to its excess.
Chrome for weight lossThe vitamin is known as effective remedy, helping you stay slim. This explains its properties to dull the feeling of hunger.
If you consume products containing high concentrations substance, you can forget about extra pounds.
Seafood, fish, and red meat are best absorbed. The intake also promotes accelerated absorption. But flour products, soda, sweets, on the contrary, interfere with the process.
The ideal diet is to eat vegetables, fish dishes. An excellent end to lunch or breakfast would be nuts, dried apricots, prunes, and raisins.
If there is a chronic deficiency, you can include vitamins with chromium for weight loss, or live yeast in your diet.
Active nutritional supplements, containing Cr, it is recommended to take not only for a lack of the mineral, but also for preventive purposes. It is important to do this in strictly recommended dosages in compliance with the instructions.
Chromium in vitamins – excellent remedy, promoting the normalization of disrupted processes.
Preparations with chromium for weight lossThe following drugs with chromium are used for weight loss:
- Vitrum Performance - brings weight back to normal quite quickly, especially relevant for active people;
- Carnitine Plus Chromium – helps to lose weight by normalizing metabolic processes;
- Chromium Picolinate Plus is a dietary supplement containing medicinal plants, the action of which is aimed at losing weight;
- Chromium picolinate - has a balanced composition of minerals for accelerated weight loss.
A mineral can cause harm only in one case – when there is an excess. Any preparations containing chromium have restrictions on their use. Therefore, you should not get carried away with medications and take them without a prescription from a specialist. And then the element will benefit the body exclusively.