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minerals (nutrition)
silicon (Si)
Nutrition
definition
Silicon:
» overview:
A trace mineral found in connective tissues.
Silicon has recently been added to the list of essential trace minerals.
» metabolism:
Different forms of silicon are absorbed at varying rates. It is estimated that 30-50% of ingested silicon is absorbed.
Aluminosilicates are very poorly absorbed while organic forms are easily absorbed.
» Chinese:
Tonifies the Kidney; strengthens the Bones.
» function:
Silicon is necessary for the proper formation of glycosaminoglycans and collagen as well as for the formation of matrix and ground substance of bones.
It thus provides the organic matrix for the proper mineralization of bones and teeth.
Silicon accumulates during the early phases of bone mineralization (found to be especially high in the epiphyseal plates).
It is also necessary for the formation of elastin and maintains the integrity of elastic tissues such as blood vessels.
» requirements:
The basic requirement is approximately 20-50 mg per day.
No RDA has been established.
Average intake in the U.S.: 21-46 mg per day.
» food sources:
Young green plants, such as horsetail, common nettle, and alfalfa; kelp, flaxseed, steel-cut oats, apples, strawberries, grapes, beets, onions, parsnips, almonds, peanuts, sunflower seeds
Silicon is generally found in high fiber foods, especially in the husks of grains. Beer is especially high in silicon. During refining of foods, most silicon is lost. Meats, fish, and dairy products are poor sources of silicon.
Best Food Sources of Silicon:
Food Amount mg.
Oats, raw 1 cup 368
Beets, cooked 1/2 cup 170
Barley 1 cup 170
Soybeans, cooked 1/2 cup 170
Rice, brown 1 cup 70
Wheat bran 2 Tbsp 30
Turnips, cooked 1 cup 19
Rice, white 1 cup 14
Raisins 1/2 cup 11
Beans, green string 1/2 cup 6
(USDA: Composition of Foods. USDA Handbook # 8. Washington DC, ARS, USDA, 1976-1986)
Note: An excellent source is the botanical Equisetum (Horsetail)
» deficiency:
A deficiency of silicon in animals results in growth retardation and bone deformities.
» therapeutics:
Atherosclerosis: It has been found that there is an inverse relationship of silicon content of the intima of blood vessel walls and the degree of atheromatous lesions. Normal arterial walls contain extremely high concentrations of silicon. With age the silicon content goes down. Hard water, which has significantly more silicon, has been associated with lowered heart disease.
Eczema and various forms of dermatitis (Bernard Jensen)
Osteoporosis: High concentrations of Silicon are found in connective tissue including bone.
» toxicity:
Very low toxicity
footnotes
Marz, Russell. Medical Nutrition From Marz. Second Edition. Portland, OR. 1997.
USDA: Composition of Foods. USDA Handbook #8. Washington DC, ARS, USDA, 1976-1986.