Top Food Sources of Boron

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Top Food Sources of Boron

Boron is a trace mineral that your body needs for optimal functioning and health. Sufficient amounts of it can be easily obtained via the diet because there are various food sources of it such as fruits, lentils and vegetables. By making sure that you consume these boron-rich foods daily, deficiency in the trace mineral can be avoided.

Experts say that boron helps prevent and even reverse arthritis as it helps improve the integration of calcium not only in the bone but also cartilage. It is also known to reduce inflammatory conditions, thus helping in the management of stiff and swollen joints. The list of boron’s roles can go on and on — testosterone enhancement, estrogen production, osteoporosis prevention, improved cell membrane functioning, blood clot prevention, fungal infection healing, etc.

Deficiency in boron may lead to problems such as sex hormone imbalance, hypothyroidism, neural malfunction, loss of bone tissue and arthritis. Toxicity due to boron overdose is rare because the kidneys can easily flush out excessive amounts of the said mineral. However, individuals with kidney problems may encounter all sorts of issues caused by having too much boron in the body. This is especially true when supplements are being taken. Some of the symptoms of boron overdose include nausea, vomiting, weakness, dermatitis and even abnormalities with the skeletal system.

The following are some of the top food sources of boron. Including them in your daily diet allows you to get good amounts of boron, letting you steer clear of deficiency-related problems mentioned above.

Dried Fruits

Among all the dried fruits you can find at the local supermarket or health food stores, raisins are the richest — packing a total of 4.5 milligrams of the mineral per 100 grams. Dates, prunes and apricots are excellent sources of boron too. The nicest thing about dried fruits is many of them are loaded with vitamins A and C.

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To obtain sufficient amounts of boron, go ahead and sprinkle nuts on your salads, yogurt or oatmeal, or add more of them to your trail mix. Almonds are the ones containing lots of the mineral, supplying your body with 2.2 milligrams of it per 100 grams. Cashews, walnuts, hazel nuts and Brazil nuts are fine sources of boron as well.


Consuming a 100-gram serving of avocados on a daily basis allows you to obtain as much as 2.1 milligrams of boron. Aside from eating these super delectable tropical fruits as they are, avocados may also be incorporated into a lot of smoothies, desserts, salads and dishes. Indeed, there’s no excuse for you to skip avocados.

Peanut Butter

Do you love peanut butter sandwich? If so, being deficient in boron should not be a cause of concern. That’s because every 100-gram serving of peanut butter allows you to obtain up to 1.9 milligrams of the mineral. If you are a very health-conscious individual, though, you may want to opt for something that’s low in sodium and fat.


You can get about 0.71 milligrams of boron for every 100-gram serving of lentils such as beans, peas and lentils. What’s so nice about lentils is they are very low in fat but are very high in protein as well as dietary fiber. Also, these sources of boron supply your body with iron, magnesium, calcium and vitamin B6.

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