10 of the Highest Boron Foods for Healthy Bones and More

Beneficial for bone health and more

Medically reviewed by Anita C. Chandrasekaran, MD, MPH

Boron is a trace mineral with possible benefits that include bone health and arthritis prevention. It also seems to lengthen the amount of time vitamin D and estrogen stay viable in the body, thereby extending their benefits.

Boron is naturally found in many plant foods, such as fruits and legumes. This article will discuss 10 healthy foods that contain boron.

Related: Sodium Borate: Is it Safe?

Prune Juice

Prune juice does more than help keep your digestive system going. One cup of prune juice has 1.43 milligrams of boron. Prune juice also contains dietary fiber, potassium, phosphorus, and calcium, making it good for bone health. In fact, a study of postmenopausal women who ate 3 ounces of prunes each day for a year showed improved bone mineral density.

Avocado

Avocados are a great source of healthy fats and dietary fiber. They are one of the top food sources of boron, with 1/2 cup of raw, cubed avocado containing 1.07 milligrams of boron. Avocados are also good sources of folate, vitamin K, and copper.

Raisins

A handful of raisins (1.5 ounces) is all you need to get 0.95 milligrams of boron. Raisins also contain dietary fiber, potassium, and small amounts of calcium and iron. Sprinkle some of these sweet dried fruits in your cereal, yogurt, or oatmeal.

Boron Matters

Limited research suggests that boron deficiency might affect brain function by reducing mental alertness and undercutting executive brain function—the mental skills that help you accomplish things.

Peaches

Peaches contain boron, as well as vitamins C and A. One medium peach contains 0.80 milligrams of boron and just 63 calories. Fresh, frozen, or canned peaches are all good sources of boron. Bite into a fresh, juicy peach as a snack, dice them up to make peach salsa, or toss some frozen peaches into a smoothie.

Grape Juice

It makes sense that grape juice contains boron since raisins are high on the list, too. One cup of 100% grape juice contains 0.76 milligrams of boron. Grape juice also contains antioxidants like vitamin C and polyphenols. Besides drinking a cold glass of grape juice, you can add grape juice to vinaigrettes and sauces or make frozen juice pops for a treat.

Apples

You know what they say: An apple a day keeps the doctor away. Besides being one of the most popular fruits in the world, apples teem with beneficial nutrients, including boron. One medium apple has 0.66 milligrams of boron, not to mention fiber, vitamin C, potassium, and other disease-fighting antioxidants.

Good News

If you take medication, you might be pleased to know that boron shows no "clinically relevant" interactions with medications.

Pears

One medium pear has 0.50 milligrams of boron and just 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 the skin on to reap the most health benefits from a pear.

Peanuts

Peanuts are versatile, pairing well in both sweet and savory recipes. They also contain boron. One ounce of roasted and salted peanuts has 0.48 milligrams of boron. Peanuts are also a good source of healthy mono- and polyunsaturated fats, plant-based protein, phosphorus, copper, niacin, and folate.

Beans

Part of the legume family, beans are a good source of boron and full of inexpensive plant-based protein. One-half cup of refried beans has 0.48 milligrams of boron. Beans are also a good source of iron, magnesium, phosphorus, potassium, and folate.

How Much Boron Is Recommended Per Day?

There is no recommended daily allowance for boron. However, between 1 and 13 milligrams (mg) of boron per day is considered an "acceptable safe range" by the World Health Organization (WHO).

Peanut Butter

Two tablespoons of peanut butter have 0.46 milligrams of boron. A single serving also boasts 3.3 grams of saturated fat and 12.3 grams of unsaturated fat, or about 80% unsaturated fat. This puts peanut butter close to olive oil in terms of the ratio of unsaturated to saturated fat. And olive oil (in moderation) can be a fine addition to a healthy diet. Peanut butter also adds fiber and some vitamins and minerals (including 200 milligrams of potassium) to a diet.

Summary

Boron is a trace mineral that may help with bone health and benefit you in other ways. It is naturally found in many plant foods.

Some of the healthiest sources of boron are prune juice, avocados, raisins, peaches, grape juice, apples, pears, peanuts, beans, and peanut butter.

Read Next: Health Benefits of Boron

Read the original article on Verywell Health.