Boron is a mineral that helps our body metabolize vital minerals and vitamins. It also plays a key role in maintaining our bone health and has a say in testosterone and estrogen levels. Boron is known to improve thinking skills and improve muscle coordination(1).
There is no daily dose recommendation for boron, and there is no proof about boron deficiency causing any problems in the body.
Boron is commonly used in capsules to treat vaginal yeast infections and was used as a food preservative between 1870 and 1920. Boric acid is also used as an astringent and applied to prevent infections. It is also commonly used in eyewashes.
Boron overdose or excessive boron present in the body can cause many side effects and can also lead to serious health problems. Our body needs it only in trace amounts, and a medical practitioner ought to diagnose its deficiency or need.
Foods High in Boron
Several foods contain boron in varying amounts. Here are some foods that have boron in ample amounts and are commonly found and consumed across the globe.
Avocado is a fruit that is also known as Persea Americana. This fruit is much loved for its rich nutrient content and versatility. Avocados are rich in protein, carbohydrates, fat, potassium, copper, vitamin B, and Vitamin K. They also have boron, water, carbohydrates, and protein.
According to medical professionals, eating one avocado a day is good for your health. You can eat them as is, add them to salads, and can cook them up to make delicious pies and smoothies.
Nuts are commonly known as good sources of protein, fiber, and fat. Most of the nuts known to us have monounsaturated fat, omega-3 polyunsaturated fat and omega-6 polyunsaturated fats. Additionally, they contain minerals like magnesium, vitamin E, and boron.
You can consume a handful of nuts everyday to benefit your overall health and get an everyday dose of boron, which, according to some experts, is 1.5 to 3 milligrams per day.
[Read: Collagen Rich Foods]
3. Beans and Legumes
Beans and legumes are commonly eaten all over the world and are well known as a rich source of B vitamins and fiber. They are famously used as a replacement for meat and provide an ample amount of protein to vegetarians. Beans and legumes also contain the mineral boron. Their benefits include cholesterol reduction, an increase in healthy gut bacteria, and a decrease in blood sugar levels.
Beans and legumes can be consumed in many ways. You can try the hundreds of recipes that have been tried and tested the world over and enjoy your meals.
4. Dried Fruits
Dried fruits(2) are waterless fruits. As in, when a fruit is dried up by removing its original water content, that fruit is known as a dried fruit. Some of the most famous dried fruits are raisins, prunes, apricots, peaches, pears, apples, and dates.
Dried fruits are rich in boron, phosphorus, potassium, various sugars, beta carotene, and fibers. They are full of calories and hence, are often used as snacks for a quick dose of energy.
[Read: Foods High In Probiotics]
Broccoli is a low-calorie vegetable that is full of nutrients like antioxidants, minerals, and vitamins. It is one of the super vegetables that contain boron.
Broccoli can be eaten raw in salads, it can be consumed in soups, curries and can even be added to pizza and pasta for children.
[Also Read: Health Benefits of Broccoli ]
Milk is almost always credited for its calcium and protein content, but not many people know that it is also a good source of boron. Boron is found in trace amounts in it, and daily consumption of milk can help the body get the needed dose of this mineral.
Consuming milk once or twice a day is recommended for both adults and children. People who do not like milk or are vegan can always get their dose of boron from other items mentioned in this list.
Honey is much more than a sweetener. For centuries, it has been used as a healthy alternative for sugar. Studies on this natural sweetener have proven that amino acids present in it help the body to absorb more calcium. It also contains 0.5 mg of boron in every 100 grams. Furthermore, it is a rich source of ascorbic acid, pantothenic acid, riboflavin, niacin, and minerals like phosphorus, copper, manganese, magnesium, and iron.
You can consume one tablespoon of honey, add it in your tea, coffee. It can also be added to puddings, cakes, and more.
[Read: Vitamin K Foods]
8. Red Grapes
Red grapes are a rich source of flavonoids and phytonutrients. They also contain boron, calcium, iron, vitamin A and C along with natural sugars and sodium. Grapes are good for the heart and are known to reduce oxidative stress in the body.
You can consume red grapes juice, add them in salads, or can dish out delicacies like cakes, pies, and puddings.
Grains(3) like oats, rice, barley, wheat, and cornmeal have boron in them. These grains are usually consumed for their diet content and nutrients like Vitamin Bs – niacin, folate, thiamin, and riboflavin. They also contain iron, selenium, and magnesium.
Grains can be consumed daily in the form of bread, pasta, pizza, cakes, and other delicious recipes. They provide energy on the go and are beneficial for all age groups.
Spinach is among the most nutrient-rich green leafy vegetables. It is related to beets and quinoa and is loaded with antioxidants and nutrients. It also has proteins, iron, minerals like boron, potassium, and magnesium, along with vitamins B6 and B9. Spinach is good for our skin, hair, and bone health.
Spinach is best eaten in salads, pasta, and sautéed. You can add it to stews and quiches too.
[Read: Hemoglobin Rich Foods]
Boron is a vital mineral needed by our bodies in traceable amounts. You can get your daily dose of boron by consuming the foods mentioned above and enjoy its health benefits. However, you need to be watchful about your boron consumption because an excess of the same could lead to serious health implications.
1. Can Boron Cause Any Side Effects?
Possible side effects of boron include nausea, vomiting, headache, ingestion, and diarrhea. All of these are caused due to an overdose of boron.
2. How Much Boron Should We Consume Every Day?
The recommended daily dose of boron is 1.5 to 3 milligrams. However, you should always talk to a doctor about appropriate methods of supplementing it.
3. Are There Any Boron Supplements Available?
There are several boron supplements available in the market that can be consumed as per a doctor’s prescription. Never take boron supplements without a doctor’s advice.