Minerals Guide – SILICON

Silicon-rich Foods

Silicon is the second-most abundant element on the planet after oxygen. Silicon-rich foods include water, fruits, and vegetables. The mineral is essential for healthy bones, hair, and skin. Unfortunately, there is no recommended daily amount (RDA). While it is commonly found in supplements, there are also many natural sources of silicon that you can incorporate into your diet. Here are five silicon-rich foods that can help improve your overall health.

Silicon

Now recognized as an essential trace mineral, one of its oxides is found in connective tissue, cartilage, and skin. There it strengthens collagen and elastin fibers and assists tissue elasticity. In hydrophilic form, silicon forms silicic acid, which is vital for normal growth. However, as we age, the silica acid levels of bones and skin decrease, as tissues become ever more brittle and inelastic. Hair, nails, and skin grow better with adequate silicon from silicon-rich foods.

Silicon Supplements

Supplements of the mineral helps to cross-link collagen strands, so strengthen bones. Silica has been proven to raise the mineralization of growing bones, especially in people whose calcium intake is compromised. Also, the mineral is needed for cartilage formation. So, eating silicon-rich foods is a good idea. A lack of silicon leads to premature aging, brittle hair and nails, osteoporosis, and abnormal bone growth.

Benefits of Silicon

In a clinical trial, a supplement containing orthosilicic acid or a placebo was given to 48 women with thin hair. They took 10 mg per day for nine months. At the end of the trial, hair had improved in strength, elasticity, and thickness compared with the placebo-taking women, whose hair deteriorated. Similar positive results were found in a test on 50 women with sunburn, whose skin roughness decreased while it increased in the placebo takers. [1] So, for healthy hair, nails, and skin, eat plenty of silicon-rich foods.

5 Best Silicon-rich Foods

Oats and Oatmeal

Oats and oatmeal are not only a great source of fiber but also rich in silicon. One cup of cooked oatmeal contains around 13.5 mg of silicon, making oats and oatmeal a great addition to your diet if you want to improve your bone and hair health. Plus, they are easy to incorporate into your breakfast routine – try adding some fresh fruit or nuts for added flavor and nutrition.

Nuts and Seeds

Nuts and seeds are another great source of silicon and other essential nutrients like healthy fats and protein. Some of the best options include almonds, sunflower, and pumpkin seeds. These can be enjoyed as a snack on their own or added to salads, smoothies, or oatmeal for an extra boost of nutrition. Just be sure to watch your portion sizes, as nuts and seeds are also high in calories.

Whole Grains

Whole grains are a great source of silicon, fiber, and other essential nutrients. Some of the best options include brown rice, quinoa, and oats. These can be enjoyed as a side dish, added to soups or stews, or used as a base for salads. Look for whole grain options whenever possible, as they contain more nutrients than refined grains.

Leafy Greens

Leafy greens like kale, spinach, and collard greens are not only packed with vitamins and minerals but also a great source of silicon. For example, one cup of cooked kale contains over 100 mg of silicon. So, add these greens to your salads and smoothies, or sauté them as a side dish for a boost in bone and hair health. Kale is clearly one of the best silicon-rich foods.

Bananas

While bananas are often praised for their potassium content, they are also a great source of silicon. One medium-sized banana contains about 10mg of silicon, which may not seem like much, but can add up over time. Silicon is essential for bone health because it helps with the formation and maintenance of connective tissue, including collagen. It also plays a role in hair health by strengthening the strands and promoting growth. So, next time you reach for a snack, consider grabbing a banana for a boost in silicon.

Sizzling Minerals

Although no silicon RDA has been set, intakes of 10 to 30 mg per day have been suggested. However, according to the test results at TRC Minerals, a wafer contains 1.49 mg in Sizzling Minerals, so there is a bit in there. That’s why it’s best to consume some silicon-rich foods as well in order to keep on top of your hair, skin, and nail health.

References

1. Wickett RR et al. Arch Dermatol Res 2007;299(10):499-505

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