Boron is a trace mineral that's naturally found in many plant foods. Some of the best sources of boron include:
- Fruits and fruit juices: Raisins, peaches, prunes, grape juice, apples, and apple juice
- Legumes: Peanuts, beans, and peanut butter
- Vegetables: Avocados, potatoes, leafy green vegetables like kale and spinach
- Other foods: Coffee, milk, cider, wine, and beer
NIH Office of Dietary Supplements
Boron - Consumer - NIH Office of Dietary Supplements
Jan 15, 2021 — What foods provide boron? * Fruits and fruit juices, such as raisins, peaches...
Verywell Health
Highest Boron Foods: Best Options for Healthy Bones - Verywell Health
Sep 5, 2023 — And olive oil (in moderation) can be a fine addition to a healthy diet. Peanut ...
Healthline
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Ohio State Health & Discovery
The benefits of boron, and why you shouldn't look for it in borax
Jul 19, 2023 — Prunes. Raisins and grape juice. Avocado. Peaches. Peanuts and peanut butter.
The average person's diet typically contains 1.5 to 3 milligrams (mg) of boron per day. For example, a 100 g serving of dried prunes can meet the daily requirement. However, while coffee isn't particularly high in boron, it can add up for people who drink multiple cups a day.
Boron is considered safe for most people, but large amounts can be harmful. People with kidney problems should avoid boron supplements because the kidneys have to work hard to flush out boron.
Some claim that boron can help with bone health, inflammation, osteoarthritis, reproduction, development, brain function, metabolism, immunity, and retention of vitamin D and estrogen. However, there are limited studies to support these claims.
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