Boron is a trace mineral found naturally in many foods. While not classified as an essential nutrient for humans, research suggests it may play a role in various bodily functions, including bone health, brain function, and hormone regulation. If you’re looking to increase your boron intake through diet, this guide will explore What Foods Are Highest In Boron and how to incorporate them into your meals.
Understanding Boron
Boron exists in foods and beverages as inorganic borates and sugar-borate esters. After ingestion, most boron converts to boric acid in the digestive system. The body efficiently absorbs a significant portion (85%–90%) of ingested boron. It doesn’t accumulate extensively in most tissues, but higher levels are found in bone, nails, and hair, while fat contains less. Boron is primarily excreted through urine.
Although boron status isn’t routinely measured, urinary boron levels correlate with intake.
Dietary Recommendations for Boron
Currently, there’s no Recommended Dietary Allowance (RDA) or Adequate Intake (AI) established for boron by the Food and Nutrition Board (FNB). However, the World Health Organization (WHO) suggests an acceptable safe range of 1–13 mg/day for adults.
Top Food Sources of Boron
Plant-based foods generally contain the highest concentrations of boron. This includes fruits, vegetables, nuts, and legumes. Here’s a breakdown of some of the best sources:
Fruits
Fruits are a readily available and delicious way to boost your boron intake.
- Prunes and Prune Juice: Prune juice stands out as a top source. A cup of prune juice can provide a significant amount of boron.
- Avocados: This creamy fruit offers a good dose of boron along with healthy fats. Half a cup of cubed avocado is a good addition to any meal.
- Raisins: A concentrated source of boron, raisins are a convenient snack.
- Peaches, Apples, and Pears: These common fruits offer moderate amounts of boron. Enjoy them fresh or in baked goods.
Nuts and Legumes
Nuts and legumes are not only packed with boron but also provide protein and other essential nutrients.
- Peanuts and Peanut Butter: A popular choice, peanuts and peanut butter contribute to your boron intake.
- Beans: Refried beans and lima beans are good sources of boron. Incorporate them into soups, stews, or side dishes.
Vegetables
While not as concentrated as some fruits, vegetables still contribute to your overall boron intake.
- Broccoli: This cruciferous vegetable offers a variety of nutrients, including boron.
- Spinach: Another leafy green that provides boron along with other vitamins and minerals.
Beverages
Certain beverages can also contribute to your daily boron intake.
- Coffee: A commonly consumed beverage that can be a significant source of boron, especially for adults.
- Wine, Cider, and Beer: These alcoholic beverages also contain boron, but should be consumed in moderation due to other health considerations.
- Grape and Apple Juice: These fruit juices contain boron, although consuming whole fruits is generally preferable due to the higher fiber content.
Here’s a table summarizing the boron content in selected foods:
| Food | Milligrams (mg) per serving |
|---|---|
| Prune juice, 1 cup | 1.43 |
| Avocado, raw, cubed, ½ cup | 1.07 |
| Raisins, 1.5 ounces | 0.95 |
| Peaches, 1 medium | 0.80 |
| Grape juice, 1 cup | 0.76 |
| Apples, 1 medium | 0.66 |
| Pears, 1 medium | 0.50 |
| Peanuts, roasted, salted, 1 ounce | 0.48 |
| Beans, refried, ½ cup | 0.48 |
| Peanut butter, 2 tablespoons | 0.46 |
| Apple juice, 1 cup | 0.45 |
| Chili con carne, with beans, 1 cup | 0.41 |
| Grapes, ½ cup | 0.37 |
| Oranges, 1 medium | 0.37 |
| Lima beans, dry, cooked, ½ cup | 0.35 |
| Applesauce, ½ cup | 0.34 |
| Fruit cocktail, canned, in heavy syrup, ½ cup | 0.26 |
| Broccoli, boiled, chopped, ½ cup | 0.20 |
| Orange juice, 1 cup | 0.18 |
| Spinach, boiled, ½ cup | 0.16 |
| Banana, medium | 0.16 |
| Spaghetti sauce, ½ cup | 0.16 |
| Cantaloupe, cubed, ½ cup | 0.14 |
| Carrots, raw, 1 medium | 0.14 |
| Peas, green, cooked, ½ cup | 0.10 |
| Potato chips, 1 ounce, about 22 chips | 0.09 |
| French fries, frozen, deep fried, 10 fries | 0.08 |
| Coffee, 1 cup | 0.07 |
| Lettuce, chopped, loosely packed, 1 cup | 0.06 |
| Tomatoes, raw, chopped, ½ cup | 0.06 |
| Tuna, canned, water packed, 3 ounces | 0.05 |
| Milk, whole, 1 cup | 0.04 |
| Corn, cooked, ½ cup | 0.04 |
| Rice, white, cooked, ½ cup | 0.03 |
| Chicken breast, broiled, ½ breast | 0.03 |
| Tea, brewed, 1 cup | 0.02 |
| Onions, raw, chopped, 1 tablespoon | 0.02 |
| Ice cream, ½ cup | 0.02 |
| Bread, white, 1 slice | 0.01 |
It’s important to note that boron content in plant foods can vary depending on the soil and water conditions where they were grown.
Boron Supplements
Boron is also available as a dietary supplement, often in combination with other minerals. Common forms include sodium borate, calcium fructoborate, and boron citrate. While supplements can be an option, obtaining boron through a balanced diet is generally recommended.
Potential Health Benefits and Risks
Research suggests boron may play a role in:
- Bone Health: Some studies suggest boron influences bone growth and formation.
- Osteoarthritis: Boron supplementation may help reduce symptoms of osteoarthritis.
- Cancer: Observational studies have found associations between boron intake and reduced risk of certain cancers.
However, more research is needed to confirm these findings.
Excessive boron intake can lead to adverse effects. Symptoms of boron toxicity include nausea, vomiting, and gastrointestinal discomfort. The FNB has established Tolerable Upper Intake Levels (ULs) for boron, which vary by age. For adults, the UL is 20 mg per day.
Incorporating Boron-Rich Foods into Your Diet
To increase your boron intake, focus on incorporating a variety of plant-based foods into your diet. Here are some simple tips:
- Start your day with a glass of prune juice or a handful of raisins.
- Add avocado to your salads, sandwiches, or toast.
- Snack on peanuts or peanut butter with apple slices.
- Include beans in your meals several times a week.
- Enjoy a variety of fruits and vegetables throughout the day.
- Drink coffee or tea in moderation.
By consciously including these boron-rich foods in your diet, you can help ensure you’re meeting your body’s needs for this trace mineral.
Conclusion
Knowing what foods are highest in boron empowers you to make informed dietary choices. While research on boron’s specific roles in human health is ongoing, incorporating a variety of boron-rich foods into a balanced diet is a healthy and sustainable approach. Remember to consult with your healthcare provider or a registered dietitian for personalized advice on meeting your nutritional needs.
