healthy foods high in boron

Boron is a trace mineral that occurs naturally in many plant foods, such as fruits and beans. It may benefit reproduction and development, brain function, and immunity. It may also have anti-inflammatory properties.

Trace minerals are minerals that your body only needs in small amounts. Boron is not considered an essential nutrient, mainly because insufficient research has been conducted to determine the clear biological role of boron in the body.

At the same time, boron is largely considered beneficial for bone health and prevention of arthritis, possibly playing a role in bone formation and calcium metabolism. It also appears to prolong the time that vitamin D and estrogen remain in the body, thereby amplifying their benefits.

There is no set recommended dietary intake for boron. But the World Health Organization suggests that the “acceptable safe range” for adults is 1 to 13 milligrams of boron per day. This may leave you with a burning question: What are the 10 healthy foods rich in boron?

tolerable upper limit of intake

If you really want to push your limits with boron, don’t exceed these daily milligram levels, depending on your age:

  • 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+: 20 mg

foods high in boron

Check out a list from the National Institutes of Health. These 10 foods are high in boron, listed here in descending order of boron content:

prune juice

Prune juice doesn’t just help keep your digestive system going. One cup of prune juice contains 1.43 mg of boron. Prune juice also contains dietary fiber, potassium, phosphorus, and calcium, which are beneficial for bone health. In fact, one study of postmenopausal women who ate 3 ounces of plums a day improved bone mineral density.


Avocados are a great source of healthy fats and dietary fiber. They are one of the main food sources of boron, with 1.07 mg of boron in 1/2 cup of raw diced avocados. Avocados are also a good source of folic acid, vitamin K, and copper.


Just a handful of raisins (1.5 ounces) will get you 0.95 mg of boron. Raisins also contain dietary fiber, potassium, and small amounts of calcium and iron. Sprinkle some sweet dried fruit into your cereal, yogurt, or oatmeal.

Boron is important

Limited research suggests that boron deficiency may affect brain function by reducing mental alertness and impairing the mental skills that perform brain functions or help you get things done.


Peaches are rich in boron, as well as vitamins C and A. A medium-sized peach contains 0.80 mg of boron and 63 calories. Fresh, frozen, or canned peaches are all good sources of boron. Take a bite of fresh, juicy peaches for a snack, dice them for a 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 also high. A glass of 100% grape juice contains 0.76 mg of boron. Grape juice also contains antioxidants such as vitamin C and polyphenols. In addition to drinking a glass of cold grape juice, you can add grape juice to balsamic vinegars and sauces, or make frozen sherbet for fun.


You know what they say: an apple a day keeps the doctor away. In addition to being one of the most popular fruits in the world, apples are packed with beneficial nutrients, including boron. A medium-sized apple contains 0.66 mg of boron, not to mention fiber, vitamin C, potassium, and other disease-fighting antioxidants.

good news

If you take medications, you may be happy to know that there are no “clinically relevant” interactions between boron and medications.


A medium-sized pear contains 0.50 mg of boron and over 100 calories. Pears are also a good source of dietary fiber and contain vitamin C, copper, potassium, and antioxidant polyphenols (or micronutrients). Make sure to keep your skin from getting the most health benefits from pears.


Peanuts are versatile enough to complement both sweet and savory recipes. They are also high in boron. One ounce of roasted and salted peanuts contains 0.48 mg of boron. Peanuts are also a good source of healthy mono- and polyunsaturated fats, vegetable protein, phosphorus, copper, niacin, and folic acid.


As part of the legume family, legumes are a good source of boron and are rich in inexpensive vegetable protein. Half a cup of refried beans contains 0.48 mg of boron. Beans are also a good source of iron, magnesium, phosphorus, potassium and folic acid.

peanut butter

Two tablespoons of peanuts contain 0.46 mg of boron. One serving also has 3.3 grams of saturated fat and 12.3 grams of unsaturated fat, or about 80 percent unsaturated fat. This makes peanut butter close to olive oil in terms of the ratio of unsaturated fat to saturated fat. “Everyone” knows that olive oil (in moderation) can be a good addition to a healthy diet. Peanut butter also adds fiber and some vitamins and minerals (including 200 mg of potassium) to the diet.

Should you take boron for better health?

Frequently Asked Questions

  • How much boron is recommended per day?

    There is no recommended daily intake of boron. However, the World Health Organization (WHO) considers 1 to 13 milligrams (mg) of boron per day to be acceptable.

    understand more:

    What is boron?

  • What is boron good for?

    Boron is said to help reduce symptoms of osteoarthritis and support bone health. However, scientific research has yet to prove its effectiveness, so this information is mostly speculative.