Boron is a trace element whose exact role in our body is not yet known, so it is not currently classified as an essential nutrient. However, according to some research, it has many interesting properties, for example, it can affect the production of sex hormones and can help prevent bone and joint inflammation. Its too low intake can lead to deterioration of cognitive functions, while higher boron intake has an anti-inflammatory effect. One of the special features of boron is that it can increase the level of vitamin D in our body by itself.
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Plant sources
| Raisin | 4.51 mg / 100 g |
|---|---|
| Apple | 0.32 mg / 100 g |
| Lentil | 0.74 mg / 100 g |
| Hazelnut | 2,77 mg / 100 g |
| Almond | 2,82 mg / 100 g |
| Red grape | 0.5 mg / 100 g |
| Peach | 0.52 mg / 100 g |
| Pear | 0.32 mg / 100 g |
| Dried apricot | 2,11 mg / 100 g |
| Red beans | 1.4 mg / 100 g |
| Dates | 1.08 mg / 100 g |
| Banana | 0.16 mg / 100 g |
| Orange | 0.25 mg / 100 g |
| Olive | 0.35 mg / 100 g |
| Carrot | 0.3 mg / 100 g |
| Broccoli | 0.31 mg / 100 g |
| Walnut | 1.63 mg / 100 g |
| Prunes | 1,18 mg / 100 g |
| Honey | 0.5 mg / 100 g |
Animal sources
Although boron is not currently listed as an essential nutrient, this could easily change in the future. It is worth paying attention to its consumption, as it can help reduce joint and other inflammatory complaints, and it can also help with hormone production and the preservation of cognitive functions. It is conceivable that a higher intake has a protective effect against several chronic diseases. Based on current research, a daily intake of 2-5 mg seems to be the most appropriate.
