2024-10-16 18:00:00
Whole grains, nuts and some vegetables are good sources of silicon. Look at the list of foods that contain the most minerals and incorporate them into your diet.
Last update: October 16, 2024
Silicon is a mineral that is found abundantly in nature. It is not yet clear how our body uses it, but It has been detected in multiple processes occurring in the human organismsuch as bone formation.
As for the benefits of taking supplements with this substance, there is no conclusive evidence yet. Although it is said that they could help in hair growth, prevention of neurodegenerative diseases and heart health, further scientific studies are lacking to certify this.
Furthermore, Most people get enough of the mineral through their daily diet.. To do this, however, you must consume foods rich in silicon, such as oats, bananas, carrots, brown rice, wheat and others that we will tell you about below.
1. Red beetroot
At the top of the list, red beets contain 25.4 milligrams of the mineral per 100 grams. Those who regularly consume it do so for its antioxidants, such as betalains.
It is also a source of nitrates. These compounds, within the human body, promote the dilation of the arteries, therefore reducing blood pressure and improving blood circulation.
2. Oatmeal
With 18.2 milligrams of silicon per 100 grams, Oats are one of the foods richest in minerals. For many it is a breakfast classic, but it is also used in various recipes, such as the famous oat biscuits.
It is rich in fiber, so it helps with bowel movements. In particular, one of its most beneficial fibers is beta-glucan. It is a substance that helps reduce blood cholesterol levels and stabilizes sugar levels in the body.
3. Carrot
Carrots can never be missing from the list of foods rich in silicon. In its raw form it has 17 milligrams per 100 grams.
The beta-carotenes contained in it are antioxidants useful for the body. Once ingested, our body converts them into vitamin A.which is essential for eye and skin health.
4. Dried dates
Dried dates contain 16.61 milligrams of silicon per 100 grams. Furthermore, for the same product, they provide more than 270 calories, which makes them very energetic foods.
Not only do they contain silicon, but they are also rich in potassium, magnesium, iron and calcium. As for vitamins, they provide A and K, as well as some parts of the B complex.
5. Bananas
Peeled banana provides approximately 13.6 milligrams of mineral per 100 grams of product. It is a versatile fruit that can be taken almost anywhere, thanks to its natural packaging.
It has a high potassium contentwhich helps regulate blood pressure. Furthermore, it is a source of tryptophan, an amino acid linked to the production of serotonin and, therefore, capable of improving mood.
6. Malta
Malt is not everyone’s favorite, but it is a brew with a lot of silicon. It contains 11 milligrams per 100 grams, if derived from rye, a cereal rich in minerals.
Malt has the ability to act as a prebiotic. That is, a substance that nourishes and promotes the growth of beneficial bacteria in the intestine.
7. Wholemeal bread
In this presentation there are 8.94 milligrams of silicon per 100 grams. Wholemeal bread is often part of meal plans to control weight, reduce weight or aid in bowel movement in those who suffer from constipation.
It has a lower glycemic index than white bread and is digested more slowly. This allows it to provide sustained energy while avoiding blood sugar spikes.
8. Breakfast cereals
Within the breakfast cereal group there is a wide variety of brands and options. Many of them, despite their popularity, contain high quantities of added sugars, which makes their daily inclusion in the diet not recommended. However, low-sugar options are good sources of silicon, as they usually provide 7.79 milligrams of the mineral per 100 grams.
It must also be recognized that, In some countries these products are mandatorily fortifiedby law. Government organizations urge manufacturers to add B vitamins, iron and calcium.
9. Rye flour
Using rye flour in cooking allows us to include fiber in preparations such as bread and biscuits. As for silicon, it contains 7 milligrams per 100 grams.
Fiber, for its part, can constitute up to 13% of the total product. It therefore improves digestion, reduces the absorption of sugars in the intestine and helps keep cholesterol within normal limits.
10. Green beans
Green beans are about 90% water, making them a refreshing ingredient. As for silicon, they provide 6.10 milligrams per 100 grams.
They are sources of antioxidants. Specifically, flavonoids and phenolic acids, which help fight oxidative stress, free radicals and premature aging.
11. Wheat
Commercial wheat cereals can have up to 5.25 milligrams of silicon per 100 grams. If it were purchased in its whole form or used to make bread, for example, this content could be higher.
Wheat lignans are compounds that can help regulate hormone balances. For this reason it is a recommended food in particular phases of a woman’s life, such as menopause.
12. Brown rice
Brown rice has 4.14 milligrams of silicon per 100 grams. It differs from white rice in that this cereal retains its husk. And it is precisely for this reason that its quantity of silicon increases, since the minerals are more concentrated in the covering of the grains.
It is also a product rich in B vitamins and provides magnesium, iron and zinc. Its fiber content reduces the rate of sugar absorption in the intestine, making it a good addition for people living with diabetes.
13. Eggs
Depending on their preparation, eggs can provide 2 to 4 milligrams of silicon per 100 grams. Currently the discussion on whether or not to include them on a daily basis is over. In fact, in people without high cholesterol, one unit per day is recommended.
Eggs provide vitamins A, D and B12, as well as iron, phosphorus and selenium. Egg white is particularly rich in ovalbumin, a protein with high biological value. Furthermore, they are a source of choline, a fundamental nutrient for the nervous system.
14. Mineral water
In many geographical areas of the world, the consumption of mineral water represents the main source of silicon. There are regions where, for every 100 milliliters of liquid, 3.44 milligrams of mineral are obtained.
In any case it is not a universal fact. This means we cannot say the same about any country’s water. It will depend on where it comes from, how it is bottled, whether it is a commercial product or a home network service.
15. Asparagus
Whether fresh or canned, asparagus contains 3 milligrams of silicon per 100 grams. They constitute an interesting addition to the diet and have a certain versatility to be used in savory recipes.
Its calorie content is low20 calories per 100 grams. And they are mainly composed of water and fiber.
16. Beer
Just as it varies in mineral water, the silicon content is also different in beers. On average we could say that they provide 2.19 milligrams per 100 milliliters, but it will depend on the ingredients and the production process.
Anyway, including beer in your diet is not the best optiondue to its alcohol content and high calorie content. It is advisable to opt for non-alcoholic versions and do so at specific times, without abusing the quantities.
17. Lettuce
With a more modest intake, 2 milligrams of silicon per 100 grams, lettuce can be part of healthy salads. It is also a product with potassiumtherefore it is recommended in diets for high blood pressure.
Being low in calories, it is common for it to be part of weight loss meal plans. Its high water content, above 95%, makes it optimal for summer.
18. Pineapple juice
With 1.41 milligrams of silicon per 100 milliliters we close the list. It is a drink rich in vitamin Cwhich is why it is considered an antioxidant.
Furthermore, it contains bromelain. This enzyme facilitates protein digestion and is said to be anti-inflammatory; That’s why athletes usually include it as a liquid to drink after exercise.
How much silicon should we consume per day?
No official health or nutrition agency has determined the recommended daily amount of the mineral. It is assumed that most people consume sufficient milligrams through a varied diet.
It must be considered that the body absorbs approximately half of the milligrams of silicon consumed. Therefore, diet patterns rich in vegetables are more likely to incorporate the mineral. This is why it is estimated that among vegetarians and people of Asian origin the consumption of silicon would be approximately five times higher than the average of the European population.
Not having an official recommended daily dose, The advice is to give variety to your diet and make room for products of plant origin. This will ensure a minimum incorporation of silicon will be sufficient. Conversely, those who eat a greater proportion of meats and processed foods without bran or non-whole grains may not reach adequate values.
A diet rich in silicon is generally balanced
The foods with the most silicon are whole grains and those of plant origin. They all bring numerous health benefits, as they improve intestinal function, provide antioxidants, tend to be anti-inflammatory and cardiovascular protective.
This means that increasing your silicon intake actually has several indirect benefits and is a practical way to consume fewer processed foods. As for supplements, for now, there are no indications or scientific evidence to recommend them, even if it has not been proven that they are harmful either.
In any case, if you have any doubts, It is best to consult doctors and nutritionists to evaluate your particular case.. Professionals will be able to tell you if you have symptoms or problems that may be due to a lack of silicon and that require changes in your diet.
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