Never heard of boron? Then your bones may thank you for reading this.
Boron is a trace mineral that affects many of our metabolic processes. Of particular interest to me at the moment is that it plays key roles in our calcium status and bone density. It turns out that boron is a vital cofactor in the body’s use of Vitamin D and magnesium, helping us to metabolize them. Too little boron? That seems to demineralize bones, flushing precious calcium and magnesium into our urine, just as if we were nutritionally deficient.
The good news is that we can get boron from lots of foods: almonds, walnuts, avocados, broccoli, potatoes, pears, prunes, honey, oranges, onions, chick peas, carrots, beans, bananas, red grapes, red apples and raisins are some of the best sources. The bad news? The actual boron content of those foods depends on the soil in which they’re grown.
In these days of factory farming and well-traveled foods it’s not possible to keep track of how much boron we’re actually getting. Still, if you eat a diet rich in a variety of fruits, vegetables, nuts, and seeds you may well average the recommended 3 mg per day. Estimates of the typical American diet – emphasizing milk, meat, grains and junk – fall far short of that.
It would be easy to recommend that we each take a boron supplement for bone insurance. But isn’t the higher road a balanced diet? It has infinitely more benefits, too.