Silicon and Bone Health: Part 3: How Foods With Silicon Measure Up

In Part 1 of our Silicon and Bone Health series, we discussed the beneficial effects and importance of silicon. To recap, natural silicon plays a critical role in bone formation, bone calcification, bone mineral density, and reducing the risk of bone fracture.  We should also add that silicon is part of an osteoporosis-prevention diet, which includes, of all things – beer (featured in Part 2), because of its high organic silicon content.

As previously mentioned, the average American woman over the age of 45 consumes less than half the necessary 40mg of silicon a day from dietary sources.  Recall that 40 mg is the minimum amount that is associated with increased bone mineral density. In Part 3 of this series, let’s focus on exactly how much and from what food sources natural, dietary silicon is found.

Below is a list of common American foods on the higher end of the silicon content scale:

Food
Portion
mg/portion
Granola cereals
3 tablespoons
7.35
Brown rice, boiled
3 heaped tablespoons
4.51
Banana
1
4.77
Dried dates
3 pieces
7.47
Mango
1 medium without skin
4.73
Green or ‘French ‘Beans
1 medium serving
4.73
Spinach, fresh, boiled
2 tablespoons
4.10
Beer, draft
1 pint
12.6
Beer, lager, draft
1 pint
16.30
Red wine
1 glass
7

Looking at the table it is easy to see why the average American diet falls short on silicon. Even the best-planned diets would still not include enough silicon to significantly impact bone health.  The problem is three-fold: there are only a handful of foods that contain an adequateamount of dietary silicon.  Compared to other vitamins and minerals that are also essential for bone health, for example calcium - which can be found across dairy, vegetable, seafood and other food categories - silicon is primarily found in plant-based foods.   Second, some dietary sources of silicon – like bananas – contain a form of silicon that is not easily digestible. And third, the process of refining foods, such as grains, reduces the silicon content (not to mention strips away nutritional content in general).

Imagine if we were to look at charts like this for every essential nutrient for bone health. Not just silicon, but magnesium, vitamin K2, boron, and of course calcium and vitamin D. Planning meals with the goal of better bone health would require a great deal of time and energy spent mixing and matching raw ingredients.  Adding a supplement is the commonsense solution because it ensures you get the daily amount of silicon needed to support bone growth, and contains all of the other nutrients you need in appropriate, balanced quantities.

Silical® Sytem* is specially formulated to take the guesswork out of bone health nutrition. The ingredients in Silical compensate for common dietary deficiencies including silicon and also other nutrients.  Silical 2  (part of Silical System) is the only bone health supplement with an organic form of silicon in the amount associated with increased bone density.

While you still have to pay attention to diet and work hard to eat a wide range of whole foods to support healthy bones, but Silical offers the nutritional building blocks to support long-term bone health.

*Adequate calcium and vitamin D, throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.

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