Boron is one such element that deserves recognition for its crucial role in various bodily functions, including nutrient absorption and immune regulation.
What is boron?
In simple terms: “Boron is a trace mineral that we need in small amounts for a variety of bodily processes,” states Amy Davis, RD, LDN, a registered dietitian at FRESH Communications. This mineral is important not only for humans but also for animals and plants.
While boron is increasingly featured in various dietary supplements, it’s naturally present in many plant-based foods. This is due to its role as a structural component of plant cell walls, facilitating seed development, plant growth, and pollination.
This mineral boasts high bioavailability, meaning the body absorbs it efficiently; around 85 to 90 percent of the boron consumed is absorbed. Although this absorption occurs in the intestinal tract, experts are still unclear about the specific sites. Boron tends to accumulate in only a handful of body tissues, primarily the hair, nails, and bones. Accordingly, the body can effectively regulate its levels of this micronutrient, expelling excess boron primarily through the kidneys, while some is eliminated via the large intestines, skin, and other avenues.
Health benefits of boron
Boron positively influences numerous bodily systems due to its support in various areas, including enhanced magnesium absorption, decreased inflammation, and improved antioxidant function, according to Davis. These advantages lead to several impressive health outcomes.
Helps build stronger bones
One significant benefit of boron is its effect on bone health. This is partially attributed to its ability to enhance the absorption and functionality of vitamin D, calcium, magnesium, estrogen, and testosterone, all of which are crucial for maintaining strong bones. A 2020 review involving more than 500 participants revealed that a daily intake of 3 milligrams (mg) of boron resulted in enhanced bone health.
Protects against heart disease
This is largely due to its strong anti-inflammatory effects. Research indicated that one common form of dietary boron, calcium fructoborate, was linked to lower levels of c-reactive protein (CRP) in the bloodstream. Over the years, elevated CRP levels have been identified as strong indicators of heart disease risk.
Boosts immunity
The anti-inflammatory and antioxidant properties of boron also contribute to enhanced immune health. Studies indicate that it may lower the risk of cancer by not only inhibiting the growth of cancer cells but also protecting healthy cells from genetic mutations that could lead to the disease. These benefits have been demonstrated in various cancers, including lung, blood, and prostate cancers. Additionally, boron is associated with healthy wound healing, further highlighting its immune-supportive properties. This mineral is generally regarded as a broad-spectrum micronutrient essential for overall health.Boron functions as an antifungal agent, thereby aiding in the treatment of yeast infections and various other fungal-related health issues.
Enhances Joint Function
This element’s anti-inflammatory qualities significantly benefit our joint health. Indeed, a review observed that boron intake correlates with improved management of arthritis pain, alongside enhanced joint mobility and flexibility.
Promotes Brain Health
This benefit is partly attributed to its support for the central nervous system and its capacity to diminish inflammation throughout the body. Further evidence indicates that insufficient boron levels may contribute to cognitive decline.
What is the Recommended Daily Intake of Boron?
Davis notes that the World Health Organization (WHO) recommends a daily intake of 1–13 mg. However, many aim for roughly 3 mg.
The tolerable upper limit—the level at which adverse effects may start to occur—for boron is 20 mg per day. Although this figure is challenging to regularly exceed, excessive boron intake can lead to several concerning symptoms, including hair loss, fatigue, headaches, kidney damage, and digestive issues like indigestion. Nevertheless, toxicity is primarily an issue when boron is consumed in large volumes through supplements without professional supervision.
Worryingly, some individuals resort to using borax, a common household cleaner, to increase their boron levels. This practice is strongly discouraged as borax can pose severe health risks when ingested.
Top 7 Natural Sources of Boron
Fortunately, boron is readily available in our food supply. “Boron is present in a broad range of foods, making supplementation unnecessary,” Davis explains. While the exact boron content may vary based on soil conditions, here are some of the best natural sources, as identified by the National Institutes of Health (NIH).
Prune Juice
Commonly considered a beverage for digestive regularity, prune juice offers many health advantages for people of all ages. It ranks highest among boron-rich foods, containing 1.4 mg per cup.
Avocado
While famous as a delightful addition to toast, avocados are celebrated for their numerous health benefits stemming from their fiber, unsaturated fats, vitamins, and minerals. Additionally, they provide 1.1 mg of boron per half-cup.
Grapes
Whether fresh, dried, or juiced, grape products deliver a significant amount of boron. For instance, an ounce and a half of raisins yields 0.95 mg, a cup of grape juice contains 0.8 mg, while one cup of whole grapes offers 0.7 mg.
Peaches
The sweet flavor of a ripe summer peach might mislead you, but they are a fantastic source of nutrition, offering 0.8 mg of boron in a medium fruit, in addition to fiber and micronutrients.
Apples
A staple in pies and a favorite snack, apples also provide a healthy dose of boron, delivering up to 0.7 mg per medium-sized apple. This highlights yet another reason for the adage that an apple a day may contribute to good health.
Pears
Completing this list of boron-rich fruits is the modest pear, which contains about 0.5 mg of boron in a medium-sized specimen. These seasonal favorites make excellent additions to baked goods, oatmeal, or parfaits.
Legumes
Various legumes are also notable boron sources. Interestingly, peanuts provide 0.5 mg in an ounce, while the same amount of boron can be found in half a cup of refried beans. Additionally, a half-cup of cooked lima beans contributes 0.35 mg.
Although boron may not frequently be suggested by healthcare professionals, it undeniably plays a vital role in overall health. Fortunately, this mineral is abundant in diverse foods, making it easy and enjoyable to ensure sufficient intake.
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