Silicon in food. Table containing the most, list, rate per day

Silicon is a substance, which is as beneficial as calcium and exhibits similar properties. It is found predominantly in foods of plant origin, especially in cereals. This element of the periodic table must be consumed on an ongoing basis in order to maintain the health of the musculoskeletal system, brain and teeth.

Chemical element Si

Silicon is number 14 in the periodic table. The substance is classified as a non-metal. By reacting with other elements, it can act as a reducing agent (in most cases) and an oxidizing agent (when interacting with metals).

There are two types of silicon: crystalline and amorphous. The first is in a solid state, has a dark gray, close to black color with a characteristic luster. As a rule, he is not able to participate in chemical reactions. Amorphous silicon is much more active. It is a powder with a brown tint.

The substance is widespread in nature, but it is impossible to find it in its pure form. In crystalline form, the element is found in sand, rock crystal and quartz. To obtain pure silicon, the component is reduced from its tetrachloride using hydrogen and heating to a temperature of 1200^OWITH.

In industry, coke can also be used to extract the element, but the reaction with it does not guarantee that a pure substance will be obtained. This is due to the active interaction of silicon with carbon, as a result of which impurities remain.

Silicon properties

Physically, the element is a dark gray crystal with a metallic luster. Due to its semiconducting properties, it is able to conduct electric current. To melt a substance, it must be heated to a high temperature in excess of 1400^OWITH. At the same time, silicon is quite fragile, easily breaks down and turns into powder.

As a chemical element, it reacts with simple substances, for example, with halogens, oxygen, various metals and non-metals. To achieve the interaction of two substances, it is often necessary to heat them to high temperatures. Also, silicon, under certain conditions, is capable of reacting with acids (mainly with a mixture of nitric and hydrofluoric acids), alkalis and hydrogen halides.

What is it for in the body?

Silicon in food, the table with which is given later in the article, is an important component of the daily diet of people. It is well known that for the correct formation of bones and the body as a whole, maintaining a healthy state of health, you need to consume enough calcium and its accompanying vitamin D, which promotes absorption element.

However, even people on a diet rich in these components can experience problems with the musculoskeletal system and joints. This is due to a silicon deficiency.

Unlike calcium, this element does not need additional participation of vitamin D for complete assimilation. At the same time, it has a positive effect on the condition of human bones, making them strong and preventing fractures. Silicon is also recommended as a means for the prevention of vascular diseases.

Adults

The component is of great benefit to a person's appearance, since it acts on the hair and nails, making them strong, resistant to environmental conditions. Eating foods rich in silicon has a rejuvenating effect on the skin. In addition, the element is recommended to be taken to strengthen the teeth.

The substance, entering the body, begins to actively work in the circulatory system, normalizing the work of the heart and improving the condition of the blood vessels. It removes excess cholesterol and glucose, reducing their amount and making life easier for people with atherosclerosis and diabetes.

First of all, elderly people suffer from a lack of silicon, therefore, they especially often have fragility of bones, leading to fractures. To avoid skeletal problems, you need to diversify your diet.

Children

Since the element is involved in the formation of bone tissue, the body of a small child cannot do without it.

With a deficiency of this component, the development of the skeleton is slow and does not correspond to the norm, as a result of which the body is formed incorrectly, bones become fragile, and children suffer from various diseases of the musculoskeletal system, for example, from rickets. It will not be possible to compensate for silicon with calcium, since it simply will not be absorbed.

The element increases the strength of the teeth, protecting them from caries. It also has a positive effect on the immune system, protecting the child from frequent colds, and if the disease does begin, it helps to fight its causes.

Interaction with other substances

Silicon in food, the table with which allows you to see the percentage of the substance and evaluate their benefits, can be called the foundation of the human body. The quality of assimilation of other minerals depends on how much the component is used.

Thanks to silicon, the body is able to fully consume 70 macro- and microelements, including the following substances:

• calcium;
• sodium;
• sulfur;
• manganese;
• phosphorus;
• fluorine;
• zinc;
• chlorine.

As a chemical element, it easily reacts with metals, exhibiting oxidizing properties and forming silicides. Also, the substance interacts with oxygen, representatives of halogens and various non-metals. Silicon can be dissolved under the action of alkali, but it is resistant to most acids and reacts only with nitric and hydrofluoric acids.

Si deficiency symptoms

As a rule, the lack of a substance is not an independent problem, but only supplements the existing ones. A low silicon content in the body is accompanied by a calcium and magnesium deficiency or an excess of aluminum.

You can identify the lack of a mineral on your own by the following symptoms:

• fragility of bones and the development of diseases associated with the musculoskeletal system;
• problems of the heart and blood vessels, high cholesterol levels;
• brittle, slowly growing nails;
• decreased immunity and, therefore, frequent colds;
• dry skin, long wound healing.

These symptoms are characteristic mainly of people undergoing intense physical activity, as well as children during the period of growth. They are particularly susceptible to rapid depletion and scarcity of silicon.

Excess symptoms

Like any other macro- and microelement, silicon in the body should be in moderation. An imbalance threatens a deterioration in the general condition and the development of serious diseases, which can even lead to death.

Suspicions of an oversaturation of the body with a mineral should arise in the following cases:

• fibrosis of the lungs;
• violation of calcium-phosphorus metabolism;
• the appearance of oxalates (stones) in the kidneys;
• lung silicosis;
• oncological diseases affecting the abdominal cavity.

However, in order to cause an excess of silicon, it is necessary to consume about 500 mg of the substance, which is a huge amount. You do not need to be afraid to overeat, but it is worth observing the norms.

Features of assimilation

Silicon in food, the table with which is located later in the article, is necessary to saturate the body with many other useful substances, for example, magnesium, calcium, sulfur. Thus, the element, getting into the body with food, lays the foundation for the assimilation of various minerals.

Several factors affect the process of digestion of silicon by the body:

• stocks of polysaccharides;
• phosphorus content;
• normal potassium levels in the body;
• boron content.

There is a clear relationship between the minerals present in the human body: silicon helps assimilate calcium, manganese and other substances, and these, in turn, support better absorption silicon. Decreased stomach acidity interferes with this process.

Harm, contraindications

The mineral itself is harmful only in excess. It is one of the vital elements for a person, therefore it is impossible not to use it at all. It is only important to monitor the dose.

Contraindications to the use of silicon and the limitation of products containing it include only a predisposition to cancer.

So, if a person has a widespread development of malignant tumors in the family, it is necessary to consult with a doctor about the inclusion of silicon in the diet and discuss the permissible amount. Such precautions are associated with the fact that the mineral has properties that promote the activation of various biochemical processes in the body.

Natural Sources of Silicium

Silicon is a valuable component of the Earth's crust, where it occupies about 26% of the total mass. The lithosphere contains up to 75% of salts formed with the participation of this mineral.

These include the following substances:

• sand;
• flint;
• feldspars;
• quartzite;
• mica.

Quartz, a form of silica, makes up about 12% of the earth's hard shell.

Pure silicon is obtained from it in industry by displacing the element from its oxide using coke (carbon). However, this method has a drawback - a large amount of impurities, in particular, mineral carbides.

It is much more effective to use a method involving the reduction of an element from its tetrachloride under the influence of hydrogen or zinc. A prerequisite is high temperature. Decomposition of the silane also produces pure silicon.

The substance, accumulating in the human body, forms solid skeletal parts. It is also found in marine plants and animals, where it performs similar functions. When organisms die, they participate in the formation of silica, large reserves of which are found at the bottom.

Daily norms

Silicon under normal conditions is about 1 g of the mass of the human body. It is found in food, so the mineral is easy to obtain from food. Meanwhile, it is necessary to use this element of the periodic table within reasonable limits.

The norms for the use of the substance are individual and depend on the characteristics of the organism. So, some adults need 5 mg per day to maintain good health, while others need 8 times more. With a balanced diet, there is no point in worrying about the dose of silicon. It is worth thinking about its content if deficiency symptoms are observed.

Women need to consume more silicon during pregnancy than the average adult. In higher doses, the element is recommended for small children and adolescents.

Micronutrient products

Silicon is rich in many plant products, especially cereals and cereals. A certain dose of the mineral is also found in fruits and vegetables, in particular in legumes. Much less substance is found in animal products.

Fruits, berries

This is a great alternative to sweets and a healthy snack idea. Fruits enrich the body with various vitamins, macro- and microelements, thanks to which immunity increases, the work of the digestive, circulatory and other body systems improves. Silicon contains only a limited number of products in this group.

Their list looks like this:

• Strawberry;
• apricots;
• bananas;
• Cherry;
• apples;
• avocado;
• forest berries (lingonberry, blueberry and others);
• plums;
• figs;
• melon;
• grape;
• a pineapple.

The silicon content in the composition of products is different. The record holder among fruits and berries is strawberry, 100 g of which contains up to 100 mg of the mineral. Pineapple, melon, bananas follow.

Vegetables

Most vegetable crops contain at least a small dose of the element. Most of it is concentrated in the peel, so peeling it off before eating is not recommended.

The list of vegetables containing silicon includes:

• tomatoes;
• potato;
• Jerusalem artichoke;
• paprika;
• legumes (lentils, beans and others);
• celery;
• beet;
• radish;
• leek;
• turnip;
• corn;
• cabbage.

Particular attention should be paid to the amount of soybeans in the diet, since they have a high mineral content - 170 mg per 100 g. Other legumes (beans, chickpeas, peas), turnips and Jerusalem artichoke follow.

Cereals, herbs

Cereals and various cereals hold the record for silicon content. Using them at least once a day, a person provides himself with this element for the whole day.

It is worth looking for a mineral in the following products:

• Brown rice;
• barley;
• wheat;
• oats;
• buckwheat;
• millet.

The record holder among the listed cereals is brown rice. It contains about 1240 mg per 100 g serving. Some herbs have silicon in the composition.

Among them:

• sage;
• field horsetail;
• burdock;
• knotweed;
• stinging nettle;
• shepherd's bag.

Animal products

It is believed that the main sources of silicon among food of animal origin are meat and dairy products, eggs. True, the dose of the mineral in them is much less than in herbal counterparts.

In addition, modern research confirms that meat does more harm than good for the absorption of silicon. Protein of animal origin prevents the complete absorption of the element, as a result of which a significant part of it is excreted without being absorbed into the blood and organs.

What affects the content percentage?

Silicon always accompanies fiber. The more fiber a food contains, the higher the concentration of the mineral in it. And since a significant part of fiber is found in plant products, in particular in bran, vegetables and fruits, then silicon is concentrated mainly here.

The content of the component in the human body depends, first of all, on his dietary habits. People who consume meat on a regular basis have a higher risk of mineral deficiency than vegetarians. High physical activity also affects the decrease in the level of the element.

Highest concentrations of silicon in products. table

Silicon in food, the table with which is presented later in the article, is contained in different quantities. If in some components of food its dose exceeds 1000 mg, then in others it is barely recruited 50.

Here are the top ten foods that are richest in these minerals:

Product	Amount mg ​​/ 100 g
Brown rice	1240
oats	1000
millet	760
soy	170
strawberry	100
a pineapple	93
beans	92
turnip	90
peas	82
melon	80

When choosing ingredients with a high silicon content, it is worth remembering that heat treatment leads to a significant reduction in dose. In the process of digesting food, part of the mineral will be excreted by the kidneys. Thus, the very 5-40 mg that a person needs daily will remain.

Silicon in the treatment of diseases

The component is necessary to strengthen the immune system by increasing the number of lymphocytes. Daily consumption of the mineral helps to keep the body in good shape and normalize metabolism.

Silicon is an important part of diabetes management due to its ability to lower glucose levels. It promotes the outflow of bile, alleviating liver disease, and fights high cholesterol levels. Rinsing the mouth and throat with water with the addition of the mineral helps with stomatitis, sore throat, and gum disease.

Si preparations and supplements

For the prevention of silicon deficiency and the treatment of diseases associated with it, various vitamin and mineral complexes are used. They are recommended to be consumed only after consulting a doctor.

Name	Admission rules	Price in rubles
Oceanic Silicon (Solgar)	2 capsules a day (at the same time with a meal)	1350
Now Foods Silica Complex	1 tablet up to 3 times a day	1890
BioSil CH-OSA Advanced Collagen Generator	1 capsule twice a day	6990
Neocell Marine Collagen	2 capsules 2 times a day (on an empty stomach)	2090

Contraindications for use are pregnancy, breastfeeding and allergy to the components of the drug.

How to make healthy water with Si?

Mineral-added water is beneficial for maintaining the health of the body. It normalizes the digestive processes, improves the condition of the skin and nails, lowers the concentration of glucose and cholesterol in the blood. The liquid is also useful for external use. So, washing with its use helps fight acne.

Making water is simple: just put a few silicon stones (always brown) in the purified liquid. Within 3-4 days, it will be enriched with minerals, for the best effect, you can leave it for a week. The main thing is to keep the container of water away from sunlight.

Silicon is a mineral essential for maintaining good health. It is found in food and enters the human body with food. This element from the periodic table helps to strengthen the components of the musculoskeletal system, improves immunity and has a beneficial effect on the appearance.

Author: Olga Eisen

Silicon video

The value of silicon in the human body: