Healthy Foods That Are High in Boron

Beneficial for bone health and more

Prunes are high in the trace mineral boron

annick vanderschelden photography / Moment / Getty Images

Boron is a trace mineral that is naturally found in many plant foods, such as fruits and legumes. It may be beneficial for reproduction and development, brain function, and immunity. It may also have anti-inflammatory effects.

A trace mineral is a mineral that your body needs in only small amounts. Boron is not considered an essential nutrient, mainly because there has not been enough research conducted to identify a defined biological role for boron in the body. 

In the meantime, boron is largely recognized as being beneficial for bone health and arthritis prevention, having possible roles in bone formation and calcium metabolism. It also seems to extend the amount time vitamin D and estrogen stay viable in the body, thereby extending their benefits.

There is no set recommended dietary allowance for boron. But the World Health Organization has proposed that an “acceptable safe range” for adults is between 1 and 13 milligrams of boron per day. This may leave you with one burning question: What are 10 healthy foods that are high in boron?

Tolerable Upper Intake Levels

If you really want to push the limits with boron, don't exceed these daily milligram levels, based on your age:

  • 1 to 3 years: 3 mg
  • 4 to 8 years: 6 mg
  • 9 to 13 years: 11 mg
  • 14 to 18 years: 17 mg
  • 19+ years: 20 mg

Foods High in Boron

Take a look at a list from the National Institutes of Health. These 10 foods are high in boron and are organized here in descending order of boron content:

Prune Juice

Prune juice does more than help keep your digestive system going. One cup of prune juice has 1.43 milligrams of boron. Prune juice also contains dietary fiber, potassium, phosphorus, and calcium, making it good for bone health. In fact, a study of postmenopausal women who ate 3 ounces of prunes each day had improved bone mineral density.

Avocado

Avocados are a great source of healthy fats and dietary fiber. They are one of the top food sources of boron, with one-half cup of raw, cubed avocado containing 1.07 milligrams of boron. Avocados are also good sources of folate, vitamin K, and copper.

Raisins

A handful of raisins (1.5 ounces) is all you need to get 0.95 milligrams of boron. Raisins also contain dietary fiber, potassium, and small amounts of calcium and iron. Sprinkle some of these sweet dried fruits in your cereal, yogurt, or oatmeal.

Boron Matters

Limited research suggests that boron deficiency might affect brain function by reducing mental alertness and undercutting executive brain function, or the mental skills that help you accomplish things.

Peaches

Peaches are high in boron, as well as vitamins C and A. One medium peach contains 0.80 milligrams of boron and just 63 calories. Fresh, frozen, or canned peaches are all good sources of boron. Bite into a fresh, juicy peach as a snack, dice them up to make peach salsa, or toss some frozen peaches into a smoothie.

Grape Juice

It makes sense that grape juice is high in boron since raisins are high on the list, too. One cup of 100% grape juice contains 0.76 milligrams of boron. Grape juice also contains antioxidants like vitamin C and polyphenols. Besides drinking a cold glass of grape juice, you can add grape juice to vinaigrettes and sauces or make frozen juice pops for a fun treat.

Apples

You know what they say: An apple a day keeps the doctor away. Besides being one of the most popular fruits in the world, apples teem with beneficial nutrients, including boron. One medium apple has 0.66 milligrams of boron, not to mention fiber, vitamin C, potassium, and other disease-fighting antioxidants.

Good News

If you take medication, you might be pleased to know that boron shows no "clinically relevant" interactions with medications.

Pears

One medium pear has 0.50 milligrams of boron and just over 100 calories. Pears are also a good source of dietary fiber and contain vitamin C, copper, potassium and antioxidant polyphenols (or micronutrients). Make sure to keep the skin on to reap the most health benefits from a pear. 

Peanuts

Peanuts are versatile, pairing well in both sweet and savory recipes. They are also high in boron. One ounce of roasted and salted peanuts has 0.48 milligrams of boron. Peanuts are also a good source of healthy mono- and polyunsaturated fats, plant-based protein, phosphorus, copper, niacin and folate.

Beans

Part of the legume family, beans are a good source of boron and full of inexpensive plant-based protein. One-half cup of refried beans has 0.48 milligrams of boron. Beans are also a good source of iron, magnesium, phosphorus, potassium, and folate.

Peanut Butter

Two tablespoons of peanut has 0.46 milligrams of boron. That one serving also boasts 3.3 grams of saturated fat and 12.3 grams of unsaturated fat, or about 80% unsaturated fat. This puts peanut butter close to olive oil in terms of the ratio of unsaturated to saturated fat. And "everyone" knows that olive oil (in moderation) can be a fine addition to a healthy diet. Peanut butter also adds fiber and some vitamins and minerals (including 200 milligrams of potassium) to a diet.

Frequently Asked Questions

  • How much boron is recommended per day?

    There is no recommended daily allowance for boron. However, between 1 and 13 milligrams (mg) of boron per day is considered acceptable by the World Health Organization (WHO).

  • What is boron good for?

    Boron is said to be helpful in reducing osteoarthritis symptoms and aiding in bone health. However, scientific studies have not yet proven its effectiveness, so this information is mostly speculative.

12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Office of Dietary Supplements. Boron.

  2. World Health Organization, Food and Agriculture Organization of the United Nations, International Atomic Energy Agency, eds. Trace elements in human nutrition and health.

  3. National Institutes of Health (NIH) Office of Dietary Supplements. Boron.

  4. Price CT, Langford JR, Liporace FA. Essential nutrients for bone health and a review of their availability in the average north American dietOpen Orthop J. 2012;6:143-149. doi:10.2174/1874325001206010143.

  5. USDA FoodData Central. Avocado, raw.

  6. USDA FoodData Centra. Raisins.

  7. USDA FoodData Central. Peach, raw.

  8. USDA FoodData Central. Grape juice, 100%.

  9. USDA FoodData Central. Apple, raw.

  10. USDA FoodData Central. Pear, raw.

  11. USDA FoodData Central. Peanuts, NFS.

  12. USDA FoodData Central. Beans, NFS.

Additional Reading

By Brittany Poulson, MDA, RDN, CD, CDCES
Brittany Poulson, MDA, RDN, CDCES, is a registered dietitian and certified diabetes care and education specialist.