7 common food sources of silica you MUST know!

Are you at a risk of osteoporosis or have low bone mineral density? Load up on silica, along with calcium and vitamin D.

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Silica Rich Foods

If you thought loading up on calcium and vitamin D is sufficient to improve your bone density, then you are wrong. Because, silica also plays a key role in connective tissue formation and synthesis of collagen, a skin tissue. It is also needed for skin and bone health. Although there is no dietary recommended dose of silica, intake of 40 mg daily is recommend for people with osteoporosis.

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Oats: How about starting your day with a bowl of healthy breakfast cereal like oats? Well, it not only fills up your stomach but eating 100 gms of oats helps you to get around 20 mg of silica. So if you have low bone mineral density, oats is a must.

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Bananas: Yes, eat a banana every day not only to fulfil your daily dose of potassium and fibre but also loads up your intake of silica. Eating 100 mg of banana provides around 5 mg of silica, which is good for the skin as well.

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Spinach: Yes, this green leafy vegetable contains high amounts of iron and fibre is a known fact. But including 100 gms of spinach either as soup, paratha or palak paneer helps you to get around 6 – 7 mg of silica.

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Soya/tofu: Made from curdled soybean milk, soya is not only a rich source of proteins but also silica. 100 gms of soya or tofu provides around 4 – 5 mg of silica. Not just filling you up with tasty recipes, it also helps you to lose weight.

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Rice: Eating 100 gms of rice provides you around 4 mgs of silica. Be it vegetarian pulav or chicken biryani, rice dishes help you reap the benefits of silica in a tasty way. But if you are diabetic, make sure you include brown rice and not white rice.

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Seafood: Unlike animal and dairy products which are low in silica, seafood such as mussels, which provide around 2 – 3 mg of silica per 100 mgs of seafood intake. Not just omega-3 fatty acids, seafood is high in proteins and silica as well.

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Beer: As beer is commonly made from grains like barley and wheat, it is packed with high amounts of silica. A 100 ml of beer provides around 4 mg of silica, which accounts to almost 25% of your daily intake of silica.