The health benefits of boron have only been studied relatively recently, but it is now believed to be important for bone health and for preventing osteoporosis and possibly arthritis. Some studies suggest that boron produces results similar to estrogen therapy in postmenopausal women. It has also been linked to mental health in the areas of learning ability, memory, and motor function.
The amount of boron in food varies depending on the amount of boron in the soil where that food is grown. The foods listed below tend to have higher levels of boron, either because of where they are typically grown or because of that plant's tendency to store boron. The USDA does not provide data for boron levels in food.
Toxic overdoses of boron can occur at about 100 mg. Symptoms of boron toxicity may include nausea, vomiting, diarrhea, red skin rash, poor circulation, or coma.
|US Recommended Daily Allowance:||3 mg|
Health Benefits of Boron
|Bones||Coordinates minerals that are critical to bone health, such as vitamin D, calcium, phosphorus, and magnesium, and prevents loss of these minerals in urine. May protect against osteoporosis.|
|Concentration/Learning||May improve learning ability.|
|Joints||Populations living in areas with boron-rich soil or drinking water, show significantly lower rates of arthritis.|
|Memory||May improve memory.|
|Motor Function||Improves motor skills and dexterity.|
|Muscles||May promote muscle growth.|
Food Sources of Boron