Silicon is a mineral that, like calcium and vitamin D, can help improve the strength of your bones and lower your risk for osteoporosis, according to an article published in the "International Journal of Endocrinology" in 2013. Plant foods tend to contain more silicon than animal foods, so vegetarians often have higher silicon intakes than meat eaters do.
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Common Dietary Sources
Red wine, beer, raisins, whole-grain bread, bran cereal, brown rice, green beans and mineral water are some of the more common sources of silicon. Other common sources are barley, oats, whole wheat, nuts, dried fruit, bananas, root vegetables, spinach, seafood and organ meats. Although beans tend to be lower in silicon, red lentils contain a significant amount of this nutrient. Drinking water may also contain some amount of silicon.