Boron is a trace mineral that is naturally found in many plant foods, such as fruits and legumes. It is also found in wine and beer and available as a dietary supplement. It may be beneficial for reproduction and development, brain function, immunity, and have anti-inflammatory effects.
In particular, boron may be beneficial for bone health and arthritis prevention, having possible roles in bone formation, calcium metabolism, and the function of vitamin D and estrogen.
More specifically, boron seems to help extend the time vitamin D and estrogen are available in the body. In addition, a study of postmenopausal women who ate 3 ounces of prunes each day had improved bone mineral density. Another review of boron found that in areas where boron intake was greater there seemed to be a lower incidence of arthritis.
A trace mineral is a mineral that your body only needs in small amounts. Boron is not considered an essential nutrient, mainly because there has not been enough research conducted to identify a defined biological role in the body for boron. With hope, future research will be able to identify a clear function of boron in the human body.
There is no set recommended dietary allowance for boron, however, the World Health Organization has proposed that an "acceptable safe range" for adults is 1 to 13 milligrams (mg) of boron per day.
Tolerable Upper Intake Levels (ULs) for Boron
To prevent toxicity, daily intake of boron should not exceed these values:
- 1 to 3 years: 3 mg
- 4 to 8 years: 6 mg
- 9 to 13 years: 11 mg
- 14 to 18 years: 17 mg
- 19+ years: 20 mgs
Foods High in Boron
In a review of boron in the diet, it was found that the five foods that contributed the majority of boron were coffee, milk, apples, dried beans, and potatoes.
While some of these foods, like coffee and milk, are lower in boron, the high amounts of these foods consumed made them top contributors. Take a look below at the foods high in boron.
Prune Juice
Prune juice does more than help keep your digestive system going. One cup of prune juice has 1.43 milligrams of boron. Prune juice also contains dietary fiber, potassium, phosphorus, and calcium - making it good for bone health, too.
Avocado
Avocados are a great source of healthy fats and dietary fiber and are one of the top food sources of boron. One half cup of raw cubed avocado has 1.07 milligrams of boron. Avocados are also good sources of folate, vitamin K and copper.
Raisins
A handful of raisins (1.5 ounces) is all you need to get in 0.95 milligrams of boron. Raisins also contain dietary fiber, potassium and small amounts of calcium and iron. Sprinkle some of these sweet dried fruits in your cereal, yogurt or oatmeal.
Peaches
Peaches are high in boron, as well as vitamins C and A. One medium peach contains 0.80 milligrams of boron and just 63 calories. Fresh, frozen or canned peaches are all good sources of boron. Bite into a fresh, juicy peach as a snack, dice them up to make peach salsa, or toss some frozen peaches into a smoothie.
Grape Juice
It makes sense that grape juice is high in boron, since raisins are high on the list, too. One cup of 100% grape juice contains 0.76 milligrams of boron. Grape juice also contains antioxidants like vitamin C and polyphenols. Besides drinking a cold glass of grape juice, you can add grape juice to vinaigrettes and sauces or make frozen juice pops for a fun treat.
Apples
You know what they say—an apple a day keeps the doctor away. Besides being one of the most popular fruits in the world, apples are full of beneficial nutrients, including boron. One medium apple has 0.66 milligrams of boron and also contains fiber, vitamin C, potassium, and other disease-fighting antioxidants.
Pears
One medium pear has 0.50 milligrams of boron and just over 100 calories. Pears are also a good source of dietary fiber, and contains vitamin C, copper, potassium and antioxidant polyphenols. Make sure to keep the skin on to reap the most benefits from your pear.
Peanut Butter and Peanuts
Peanuts are so versatile, pairing well in both sweet and savory recipes. They are also high in boron. One ounce of roasted and salted peanuts has 0.48 mg of boron, while 2 tablespoons of peanut butter has 0.46 mg of boron. Peanuts are also good sources of healthy mono- and polyunsaturated fats, plant-based protein, phosphorus, copper, niacin and folate.
Beans
Part of the legume family, beans are a good source of boron and full of inexpensive plant-based protein. One half cup of cooked (from dry) lima beans has 0.35 milligrams of boron, and 1/2 cup of refried beans has 0.48 milligrams of boron. Beans are also good sources of iron, magnesium, phosphorus, potassium and folate.
Potatoes
While not one of the highest sources of boron, the amount of potatoes consumed by many people contributes a meaningful amount of boron to the diet. One ounce of potato chips (about 22 chips) has 0.09 milligrams of boron while 10 french fries contains 0.08 milligrams of boron.
Potatoes are also good sources of potassium, vitamin C and dietary fiber (when the skin is left on). Instead of consuming deep-fried potatoes, like chips or fries, opt for healthier options such as a baked potato, oven-roasted potatoes, or simple mashed potatoes.
Coffee
Many Americans drink several cups of coffee every day, making it a top contributor of boron in the American diet. One cup of coffee contains 0.07 milligrams of boron, as well as potassium, magnesium and niacin. Black coffee is also very low in calories and can contribute to your daily fluid intake.
Milk
Milk is widely consumed in the American diet. So while one cup of whole milk contains only 0.04 milligrams of boron, the amount of milk Americans consume still adds a relevant amount of boron to the diet. Milk also contains lots of bone-building calcium, vitamin D, and phosphorus.
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