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Boron food sources to avoid deficiency

Boron is an essential trace mineral needed for bone growth.

boron-deficiencyIn the mid-1980s, researchers found that small amounts of boron help absorb calcium into bones and keep it there. How much boron is still up in the air?
There’s no RDA or SAI yet, but many nutritionists today suggest getting 3 mg a day. That’s not a problem, because most people get 2 to 5 mg a day from their food.

Boron food sources

Good dietary sources of boron are fruits, especially apples, pears, peaches, grapes, dates, and raisins. Nuts and beans are also high in boron.
One of the best general dietary preventive habits to acquire is to eat a lot of dark green leafy vegetables. Kale, collard greens, romaine, spinach, Swiss chard, and other dark greens are a rich source of vitamins and minerals, including calcium, vitamin K, and boron.

In fact most fruits and vegetables contain boron, particularly dried fruits.
Boron helps keep the brain alert and able to perform simple functions. It also helps keep the bones strong and metabolizes calcium, magnesium, and phosphorus.
Boron deficiency is rare.
While there appear to be no adverse effects with doses as high as 6 mg/day, dosage should not exceed 10 mg/day.
There is no RDA for boron. The recommended dose is 3 mg/day. It is best if boron is taken with a multivitamin which includes calcium, magnesium, manganese, and riboflavin.


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