Silica Requirements and Food Sources
Silica is an essential trace mineral also known as beauty mineral, it helps growth of hair, nails, and teeth, makes eyes seem bright, and skin less flabby.
Silica is an essential trace mineral, a compound of Silicon and Oxygen (SiO2)
Silica is essential for muscles, bone formation, connective tissue, tooth enamel, pancreas and Thymus. It helps prevent Alzheimer's and osteoporosis
Recommended Daily Allowance
Only very tiny amounts of Silica are present in the tissue. Actual amount required by body has not been determined. Average 1 to 2 mg per day would seem sufficient.
Silica deficiency may lead to soft brittle nails, aging-skin and wrinkles, thinning or loss of hair, poor bone development, osteoporosis. Increased sensitivity to cold, you feel cold even during hot summer weather
Food Sources of Silicon
The Silica is primarily high in the foods that grow underground (Potatoes, Peanuts, Beets). The highest amount of Silica is in the skin (peel). Silica is also present in the fiber like substances in the foods, examples: the fibers emanating from the pit of the mangoes, the fibers in the celery). Silica is found in the bran of whole grains.
Dried beans cooked (Chickpeas, Red Kidney beans, Urad, Moong,,)
Leafy vegetables (Spinach, Mustard greens, Lettuce, Endives)
Nuts and seeds (Almonds, Peanuts, sunflower seeds, flaxseeds)
Root vegetables (Beets, Carrots, Garlic, Ginger, Onions, Potatoes, Sweet potatoes, Fresh Turmeric)
Whole-grains (Brown Rice, Roti made of whole-grain wheat flour)
Alfalfa and Horsetail are commonly used in making Silica supplement
Aloo Paalak (Potato and Spinach), Don't peel potatoes.
Gajar Paalak (Carrots and Spinach)
Meetha Kaddu (Indian Pumpkin). Don't peel Pumpkin
Baingan Bharta (Mashed Eggplant). Don't discard eggplant skin
Cholay (Chickpeas), Rajma (Red kidney beans), Mah Daal (Whole Black matpe/beans)
Brown Basmati Rice
Roti (whole-grain wheat Atta)
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