Have you ever wondered which foods contain boron? And how much boron is enough for the body? In this article, we will explore the natural sources of boron and shed light on the recommended daily intake.
Boron Content: Finding the Right Balance
Nutrients are essential for our well-being, but it’s crucial to strike a balance. Boron, though less known compared to other trace elements, is just as important. Researchers have suggested the following daily boron consumption based on age:
- 1 to 3 years: Up to 3mg/day
- 4 to 8 years: Up to 6mg/day
- 9 to 13 years: Up to 11mg/day
- 14 to 18 years: Max 17mg/day
- 19 to 50 years or pregnant women: Maximum 17mg – 20mg/day
- Nursing mothers: 10-25mg/day max
You can naturally obtain boron from dietary sources, particularly sugars. Additionally, there are boron nutritional tablets available on the market. However, it’s always best to consult your doctor before incorporating any supplements into your routine.
What Foods Contain Boron?
Surprisingly, boron is found in various daily food items. Here are some examples:
- Green vegetables: kale, spinach
- Beans: chickpeas, lima beans, kidney beans, peas, soybeans, peanuts
- Fruits: avocados, apples, red grapes, pears, plums, oranges, kiwis, cherries, apricots, figs, raisins, prunes, dates
- Root vegetables: potatoes, sweet potatoes, onions
- Nuts: nuts, cocoa, coffee, cereals
- Beverages: wine, coffee, beer
It’s important to note that the boron content may vary across different foods. For reference, let’s take a look at the boron content in certain foods:
| Food | Content |
|---|---|
| Soybean seed | 2.8 mg/100g |
| Peanut | 1.8 mg/100g |
| Prunes | 2.7 mg/100g |
| Raisins | 2.5 mg/100g |
| Palm fruit | 0.92 mg/100g |
| Almonds | 2.3 mg/100g |
| Wine | 0.85 mg/100g |
Boron in Functional Products
For fitness enthusiasts and bodybuilders, meeting the nutritional needs for muscle growth is crucial. Functional boron oral tablet products are available in the market to provide extra support in meeting the trace element requirements.
However, these products are not widely available and can be challenging to find. If you need advice on boron nutrition products, dosage, usage, or where to source them, feel free to reach out to us at Truth and Hope. We are here to help!
Remember, it’s important to prioritize natural dietary sources and consult with professionals before incorporating any supplements into your routine.
Author: Thanh Huong
